How Much Protein Do You Need During Pregnancy?

You may have found yourself here after searching for the best strollers on the market, the most nourishing foods, nausea remedies, or something else you are questioning after entering this new territory.  Pregnancy brings many changes, and with change comes questions. 

Like many new parents, you’re probably thinking, "I just want a healthy baby”. Growing a tiny human will require you to nourish your body a little extra, especially with calories and protein. 

Here are a few things you’ll want to know as you start incorporating more food during pregnancy. 

It’s no secret that nutrition is crucial during pregnancy. However, women still suffer from being deficient in vitamins. 

There’s no question that pregnancy is a time of rapid changes that occur inside out outside of the body. Take a moment to imagine the amount of energy needed to build the new tissues of the fetus and increase that of the mother's uterus and breast (1). 

Being deficient in a macronutrient like protein can potentially impact your pregnancy's outcome and the baby's health.

Eating enough protein daily can help prevent these deficiencies as it provides many nutrients necessary for a healthy pregnancy, such as B vitamins and vitamin A. 

You will need more energy throughout pregnancy, which will come from calories. It’s not recommended to load these up from candy bars and soda but nutrient-rich sources like protein. 

Currently, the recommendation is between 0.88 to 1.1 gram/kg, this means that if you weighed 140 pounds, your protein needs could range from 56 grams to 70 grams per day(2). 

One important thing to consider is that your needs can change throughout your pregnancy and each individual varies. Discussing these goals with your doctor for a healthy pregnancy and the best outcomes is always best! 

With pregnancy, you may hate the smell of certain foods or even dislike some of your past favorites. Instead of forcing yourself to eat these things, find options that appeal to you. 

Consider protein sources like cooked chicken, eggs, steak, black beans, quinoa,lentils, chickpeas, high-quality protein powders, peanut butter, and many more! 

You’ll want to avoid protein that comes from sources that have a risk of being uncooked or having certain germs that could potentially cause food poisoning. Consider foods like store-prepared salads, deli meat, raw sprouts, and smoked seafood. 

Also, be mindful of fish that may contain higher levels of mercury, like white tuna. While white tuna is okay to have occasionally, you want to avoid swordfish, shark, and mackerel (3). 

If you are constantly on the go, find healthy options outside the drive-thru. Many fast food options contain high salt and fat options that aren’t beneficial for the mother or baby's health. 

One thing that remains the same during pregnancy is the need for nutrient-dense foods and balanced meals. Variety is key, so don’t hesitate to load your plate with protein, dairy, grains, fruits, and veggies. 

While this is all very important, don’t feel like all the changes need to be made overnight. Make small changes like adding sauteed spinach to your pasta dish or adding an egg and fruit to your breakfast regimen. 

Feeling stressed and overwhelmed by all the changes? Think about foods you can add to your meals compared to foods you need to remove from your diet. 

There’s a chance you might be busy putting together the nursery, running to baby check ups, or getting nauseous at the smell of chicken. 

When these times come, it’s always nice to have a go-to smoothie recipe. 

Grab a blender and simply mixed these 5 ingredients:

This will keep you full and ensure that you and the baby are properly nourished! 

The first step is to see where you currently are with your nutrition. Consider being mindful during the day or tracking food to gain a better insight into how well you are nourishing your body and where you can start making improvements. 

After that, you can use the tips here and explore different recipes that fit the needs of you, the baby, and your family. Stay open-minded and be willing to adjust as you are going through different phases of pregnancy. 

Don’t forget to be kind and patient with yourself during this time. Many things are changing and you should avoid putting enormous pressure on yourself. 

So, start by setting aside some time today to plan a few balanced meals with protein or blend up a smoothie to kick off a healthy pregnancy.