While pregnant women need to ensure they’re getting enough protein, they are not limited to meat. In fact, including a variety of protein foods will not only meet their protein requirement but also enrich their diet with other essential nutrients and add diversity to their diet.
Nuts and seeds are another excellent source of protein and provide for a quick and easy snack. Additionally, these protein sources can also supply calcium, omega 3’s, magnesium, phosphorus, vitamin E, folate, and many other important nutrients.
Vegetables also contain some protein. Broccoli and kale have about 5 grams of protein per 1 cup serving. Asparagus, squash, cauliflower have close to 3 grams per serving. Most others have anywhere from 0.2 grams to 1 gram of protein. Even though the protein count may be small, with a little forethought these proteins can really add up!
As we’ve seen expectant mothers have lots of options for protein. From meat, dairy, and eggs to fish, legumes, nuts, seeds, and vegetables.
The key is to make sure that every meal and snack includes some protein. To get you started, here are some ideas for eating more protein:
* Whole wheat toast and 2 tablespoons natural peanut butter = 13 grams of protein
* 1 cup Greek yogurt with 1 ounce walnuts = 26 grams of protein
* Any fruit with 2 ounces natural cheese = 15 grams of protein
* 4 ounces tuna with 4 ounces black beans in a pita = 41 grams of protein
* Chili with 4 ounces ground beef and 4 ounces kidney beans = 35 grams of protein
* One large apple with 2 tablespoons natural peanut butter = 10 grams of protein
* 2 eggs and whole wheat toast = 18 grams of protein
* Peanut Butter Sandwich (2T of pb & 2 slices of bread) with 16 ounces milk = 33 grams of protein
* 4 ounces homemade hummus with 4 ounces broccoli = 12 grams of protein
* 3 ounces Chicken Breast with 2 ounces whole grain rice = 32 grams of protein
* Taco Salad with 4 ounces each of ground beef and pinto beans = 38 grams of protein
* 4 ounce steak and sweet potato with butter = 37 grams of protein
* 4 ounces each pinto and kidney beans and 3 ounces whole grain rice = 21 grams of protein
* 4 ounces cottage cheese with fruit = 16 grams of protein
* Homemade granola bar (varies) = 6-9 grams of protein
* 4 ounces grilled Wild Alaskan Salmon and 2 ears organic corn = 25 grams of protein
There are, of course, numerous combinations; the options are endless. With a little thought, you will be well on your way to meeting your daily protein intake throughout your pregnancy!
(A quick word about soy: Perhaps you are wondering way I have not included soy as a protein powerhouse. The research I’ve done on soy suggests that it isn’t the most healthful protein option. First, soy’s insoflavones mimic estrogen which (when consumed in large quantities) can alter our own estrogen production … it essential acts like synthetic estrogen. Second, soy is one of the largest chemically treated crops which are derived from genetically modified soy beans and is often processed with hexane. Finally, if soy is not properly fermented, it has a high toxicity level which is dangerous to both humans and animals. Keep in mind that in the Asian cultures soy is not only fermented but is only consumed as a condiment. Aim for only eating fermented organic soy products in small amounts).