Protein during pregnancy: how much is enough?

I’ve been thinking about this topic a lot lately. Mostly because I’m currently 21 weeks pregnant (surprise!) with my third child and I’m so aware of what I am eating and how much. As a dietitian and health-conscious human being, I am always aware of what I am eating, and that awareness is only heightened when I am growing a human inside of me.

For quite a while, like 18 weeks, I experienced a lot of nausea and had a hard time eating. It makes me grateful that the baby is still super tiny and doesn’t need too many extra nutrients in the early stages of pregnancy. Luckily, I was able to take (and keep down) a prenatal supplement to help meet the needs I wasn’t able to get through diet alone.

I’ve also struggled to get enough protein. Breakfast is usually pretty easy because our chickens are finally mature enough to be producing well so I typically eat eggs of some sort for breakfast. Keep in mind that each large egg is about 6 grams of protein, that means I need to be eating 2-3 small to large eggs to be getting enough (also, that helps with feeling full for a longer period of time).

The RDA or recommended dietary allowance for healthy pregnancy is 71 grams of protein daily. I typically recommend 70-100 grams of protein depending on size of the individual, activity level, and other factors. If you break that up, it’s 5-6 servings of protein-rich foods. If you think about trying to get about 15 grams of protein at each meal and 10-15 grams at each snack, then you are right on track with your protein consumption for the day. It’s best to break it up so you don’t get indigestion, constipation, or that dreaded heartburn that so many pregnant women experience.

Exercising is recommended during pregnancy and if you are following the recommendations, be sure to eat something with protein following your workout to help fuel your muscles to keep them growing strong. Choosing to get about 15-20 grams of protein following exercise will help in the recovery following a workout and provide the needed protein for the growing fetus.

Let’s talk about great sources of protein. I already mentioned one of my favorites, eggs, because they are so quick and easy to prepare. Below is a list of great protein sources.

· Eggs: avoid raw or soft-cooked eggs during pregnancy to reduce risk of food-borne illness

· Chicken/turkey

· Beef ground, chopped, steak,

· Pork

· Dairy: cottage cheese, yogurt, milk, cheese. Avoid raw milk and cheeses made with raw milk such as feta, blue-veined cheese, Brie, or some Mexican style cheeses such as queso blanco

· Fish: avoid high mercury-containing fish. These are large fish such as tilefish, swordfish, king mackerel, and shark. Tuna should be limited to 6 ounces/week. Sushi is super tasty and I love a good sushi roll, but during pregnancy try to eat only cooked sushi and avoid the raw stuff

· Nuts

· Beans/soy beans and tofu

· Processed meats such as cold cuts, deli meats, and hotdogs should be heated to 165⁰F to avoid risk of listeria

To finish off this post, I will share one of my favorite breakfasts as of late that you might want to try.

Delicious Fried Egg Avocado Toast

1 slice of whole grain bread, toasted

1/3 avocado

2 fried eggs, cooked through

1-2 tablespoon salsa or Pico de Gallo (optional)

Salt & pepper to taste

To prepare, mash the avocado on the toast and top with the fried eggs. Strategically place the salsa or Pico on top of the egg for the best flavor. I will eat this with a ½ banana or peach and ½ cup of milk to make for a hearty meal that is about 16-20 grams of protein. This will keep me going for a least a couple of hours before I feel the need to snack again.

Be sure to place your comments below and provide any suggestions you like to eat for breakfast or other great meal ideas.