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Home / List of Protein Foods to Eat While Pregnant

List of Protein Foods to Eat While Pregnant

Protein in pregnancy provides the building blocks for your baby's cells and helps your baby develop skin, hair, fingernails, and muscles. During pregnancy you need anywhere from 60 to 100 grams of protein every day, depending on your weight, physical activity level, and trimester. Luckily there are many protein-rich foods to choose from, including meat, poultry, fish, eggs, milk, cheese, tofu, and beans. Protein shakes and powders may not be safe during pregnancy, so check with your healthcare provider before having them.

Why you need protein during pregnancy

The amino acids that make up protein are the building blocks of your cells – and of your baby's cells, too. Protein helps your baby develop skin, hair, fingernails, and muscles. It also plays a role in the balance of fluids in your body, which can help you maintain a normal blood pressure and prevent pregnancy swelling.

It's important to get enough protein throughout your pregnancy, but it's especially critical during the second and third trimesters. That's when your baby is growing the fastest, and your body is growing substantially to accommodate your baby.

How much protein do pregnant women need?

Protein requirements for pregnant women can range from as little as 60 grams to as much as 100 grams per day, depending on your weight, physical activity level, and trimester. To find out how much protein your body needs each day, go to MyPlate.gov and create an individualized meal plan.

Most women in the United States regularly eat more than enough protein, so you probably won't have any trouble meeting your body's needs during pregnancy. If you don't eat meat, you can meet your protein requirements through other sources, including dairy, beans, eggs, or soy products.

Weight loss, muscle fatigue, frequent infections, and severe fluid retention can be signs that you're not getting enough protein in your diet.

Best foods with protein during pregnancy

Lean meat, poultry, fish and shellfish, eggs, milk, cheese, tofu, yogurt, and beans are great sources of protein. Animal products contain complete proteins (with all nine amino acid components) and plant sources generally don't, but eating a variety of foods throughout the day will help ensure that you get all of the amino acids you need. Vegetarian and vegan moms-to-be can get enough protein and other key nutrients without eating animal products – but it requires more planning.

Add protein-rich foods to each of your meals and snacks and you'll be well on your way to eating right for a healthy pregnancy and baby. For example, if you need 70 grams of protein a day, you can meet your requirement with two 8-ounce glasses of low-fat milk, a 5-ounce chicken breast, and an 8-ounce container of nonfat Greek yogurt over the course of your day.

Here's a list of protein-rich foods to include in your diet:

Dairy

  • 1/2 cup whole milk ricotta cheese: 10 g
  • 1/2 cup low-fat cottage cheese: 11 g
  • 8 ounces low-fat Greek yogurt: 13 g
  • 1 ounce Parmesan cheese, grated: 9 g
  • 1 ounce Swiss cheese: 8 g
  • 1 cup low-fat milk: 8 g
  • 1 ounce cheddar cheese: 6 g

Beans, nuts, legumes

  • 1/2 cup raw tofu (firm): 20 g
  • 1 cup cooked lentils: 18 g
  • 1 cup canned black beans: 15 g
  • 1 cup canned kidney beans: 13 g
  • 1 cup canned garbanzos: 12 g
  • 1 cup canned pinto beans: 12 g
  • 2 tablespoons smooth peanut butter: 8 g
  • 1 ounce dry-roasted peanuts: 7 g
  • 1 cup plain soymilk: 6 g

Meat, poultry and fish

Note that 3 ounces of cooked meat or fish is about the size of a pack of cards.

  • 5 ounces braised chicken breast (no skin): 40 g
  • 3 ounces baked or grilled sockeye salmon: 23 g
  • 3 ounces baked or grilled trout: 23 g
  • 3 ounces lean beef hamburger patty: 21g
  • One large egg: 6 g

Note: Fish has many nutritional benefits for you and your baby, but some seafood is high in mercury, which can harm your developing baby's brain and nervous system. Rather than avoiding fish completely, experts recommend that you limit the amount of seafood you eat and choose low-mercury options.

Is it safe to drink protein shakes during pregnancy?

It depends. While some protein powders and shakes may be safe during pregnancy, some of them contain herbs or large amounts of protein, caffeine, and sugar that may be harmful to you and your baby.

Plus, they can be packed with added vitamins and minerals that may already be in your prenatal vitamin – meaning that you could end up getting more than you need.

Protein shakes and powders are considered supplements, so they aren't regulated like food or medicine and their safety for pregnant women hasn't been tested. The best way to meet your protein needs is by eating a variety of protein-rich foods. And if you think you may be falling short, it's always best to talk to your healthcare provider before consuming any protein shakes or powders.

List of Protein Foods to Eat While Pregnant

Source: https://www.babycenter.com/pregnancy/diet-and-fitness/protein-in-your-pregnancy-diet_1690