Protein is an important nutrient for every pregnant woman. Your baby needs sufficient protein for physical growth, cellular development, and the development of brain cells. You need protein during pregnancy for your own body tissues and because your blood volume increases by 50% during pregnancy, for the production of new blood cells.
The requirements for protein in your diet increase by about 15 grams per day, compared to your non pregnant needs. The requirements vary from sixty to eighty grams, depending on the source of information. Mothers expecting twins need even more protein to supply enough for two growing babies. Although this seems like a lot, it is possible.
Proteins found in food contain eight essential amino acids that the human body needs and can’t make on its own. Animal products contain all eight of these amino acids. These are called complete proteins. For this reason, it is often easier for pregnant women who eat animal products to meet their need for protein than for vegetarians. It is possible for vegetarian mothers, but you need to pay closer attention to your diet. Often two or more foods need to be combined to get a complete protein.
Dairy Sources of Protein (1 cup servings):
* Milk 9 grams
* Yogurt 8 grams
* Cheddar, Swiss or Parmesan cheese 9 grams
* Cottage Cheese 33 grams
* 1 Egg 6 grams
Meat and Fish Protein Sources (4 ounce serving):
* Chicken 20 grams
* Beef 22 grams
* Turkey 20 grams
* Ham 16 grams
* Most fish 22 grams
* Shellfish 20 grams
Beans and Nuts (1 cup serving):
* Walnuts 17 grams
* Peanuts 30 grams
* Almonds 21 grams
* Peanut Butter (1/3 cup) 13 grams
* Black Beans 22 grams
* Pinto Beans 22 grams
* Lima Beans 8 grams
* Chickpeas 13 grams
* Lentils 16 grams
For Vegan Moms:
* 1 Cup of Soymilk 5 grams
* 3 1/2 ounces of firm Tofu 10 grams