Protein in pregnancy
Consuming enough protein during pregnancy is significant for your health and your baby’s health. Why?
First:
You need protein to keep your own body supplied with what it normally needs.
Second:
You’re going to be building extra muscle mass to support the increased size and weight of your uterus as the baby grows.
Third:
Protein is essential for all the new cells developing as your baby grows each day.
Fourth:
In fact, a low protein intake can lead to a low birth weight baby and/or small head circumference.
Protein is a pretty big deal.
So let’s talk about exactly how much you need each day and realistic ways to meet those needs. Warning, if you are nauseous and the thought of any of these foods to be mentioned makes you turn green, check out our FREE eBook full of strategies to reduce pregnancy-related nausea.
How much protein do I need per day during pregnancy?
On average, 25 extra grams of protein per day on top of the baseline of 0.8 grams per kg body weight per day. But who wants to think about numbers??!! Let's talk about real food!
But…lets do some quick math first…do we need protein for that too?
If you were 59 kg before pregnancy, you need about 70-75 grams of protein each day while pregnant.
(59 kg x 0.8 g) + 25 = 72
What does that look like? Here is an example of a protein rich day that provides around 75 grams total.
2 Hard boiled eggs (10 grams)
¼ cup almonds (6 grams)
2 oz. cheese (14 grams)
2 tbsp. hemp hearts (6 grams)
5 oz chicken (35 grams)
½ cup quinoa (4 grams)
= 75 grams!
If you prefer a plant-based diet, here is an alternate day providing 75 grams of protein:
1 cup cooked oatmeal with 2 Tbsp. peanut butter (10 grams)
1 cup Ripple Pea Protein milk (8 grams)
1 cup quinoa (8 grams)
½ cup shelled edamame (8 grams)
3 tbsp. hemp hearts (10 grams)
½ cup pumpkin seeds and walnuts mixed together (8 grams)
¾ cup lentils with ¾ cup rice and ¾ cup green peas (23 grams)
= 75 grams!
Not into meat? Or have an aversion?
No worries. Try adding a couple of these protein-rich foods with milk smells and flavours into your day.
Protein is pretty impressive isn’t it?
