The Importance of Protein Intake During Pregnancy for a Low-Risk Pregnancy
Hi Mama!
We love that you’re here, striving for your best birth with us! In this blog, we’ll be diving into the importance of protein in your pregnancy diet - & make sure to grab the FREE 2-day downloadable recipe guide for high protein breakfasts, lunches, and dinners. Nutrition in pregnancy should be one of your biggest priorities, especially if an unmedicated and/or vaginal birth is important to you. Nutrition in pregnancy can affect maternal health and well-being as well as the development of the growing baby. Out of all of the various nutrients required during pregnancy, protein stands out as one of the most crucial. Let’s talk about why -
The Role of Protein in pregnancy
Building Blocks of Life: Protein is often referred to as the building block of life. It is made up of amino acids, which are necessary for the formation of every cell in the body. During pregnancy, the demand for these amino acids increases significantly to support the rapid growth of baby’s tissues, including the brain, heart, and muscles. Protein is also vital for the development of the placenta, which is the lifeline between mama and baby, supplying nutrients and oxygen while removing waste products.
Supporting Maternal Health: In addition to supporting baby’s growth, protein is crucial for the mother's health. Pregnancy increases a woman's blood volume by approximately 50%, and protein is necessary to support the production of red blood cells, which carry oxygen to both the mother and the baby. Furthermore, protein helps maintain muscle mass, supports immune function, and aids in the repair and growth of maternal tissues, such as the uterus and breasts, which undergo significant changes during pregnancy.
Hormone Production: Proteins are also involved in the production of hormones and enzymes that regulate various physiological processes. For example, insulin and growth hormone, both protein-based hormones, play key roles in baby’s development and the metabolism of nutrients during pregnancy.
How much Protein do you need?
According to the American Pregnancy Association, pregnant women should aim to consume around 75 to 100 grams of protein per day, depending on their individual needs, activity levels, and trimester. During the second and third trimesters, the baby's growth accelerates, and so does the demand for protein.
A study published in the Journal of Perinatal Medicine emphasizes that inadequate protein intake during pregnancy has been linked to adverse outcomes such as low birth weight, preterm birth, and impaired growth of baby. To ensure a low-risk pregnancy, it is crucial to meet these increased protein requirements.
Sources of protein:
To meet the increased protein needs during pregnancy, it's essential to incorporate a variety of high-quality protein sources into your diet. Some excellent options include:
Meat: Grass-fed beef & lamb, organic chicken, organic turkey, and organic pork are rich in high-quality protein and essential amino acids. Fun fact: 3 oz of ground beef has about 22 grams of protein.
Fish and Seafood: Low-mercury, wild-caught fish like salmon, cod, and tilapia provide protein along with omega-3 fatty acids, which are important for brain development. Fun fact: 1/2 lb of salmon has about 40 grams of protein.
Eggs: Pasture-raised eggs! I think eggs are one of the best things you can eat every single day in your pregnancy. They contain 13 different vitamins and minerals, omega-3 fat, folate, antioxidants, and are a complete protein source and also provide important nutrients like choline, which supports brain development. Fun fact: 1 egg is about 6-7 grams of protein.
Dairy Products: Greek yogurt, cheese, and milk are excellent sources of protein and calcium, which supports bone health. Fun fact: 1 cup of greek yogurt has about 13 grams of protein.
Legumes: Beans, lentils, and chickpeas are plant-based protein sources that also provide fiber and essential vitamins. Fun fact: 1/2 cup of beans has about 8 grams of protein.
Nuts and Seeds: Almonds, walnuts, cashews, pistachios, chia seeds, hemp seeds, and flaxseeds are rich in protein, healthy fats, and micronutrients. Fun fact: 1 handful of almonds (1/4 cup) is about 6 grams of protein.
Whole Grains: Quinoa, brown rice, and oats provide protein along with complex carbohydrates and fiber. Fun fact: 1/3 cup of sprouted oats is about 6 grams of protein.
Benefits of adequate protein intake:
Ensuring adequate protein intake during pregnancy offers several benefits that contribute to a low-risk pregnancy:
Healthy Growth of Baby: Sufficient protein supports the growth of the baby's organs, tissues, and muscles, reducing the risk of growth restrictions and low birth weight.
Reduced Risk of Complications: Adequate protein intake has been associated with a lower risk of pregnancy complications such as preeclampsia, gestational diabetes, and preterm birth.
Improved Birth Outcomes: Research suggests that women who consume adequate protein during pregnancy are more likely to have healthy, full-term pregnancies and experience fewer labor and delivery complications.
Postpartum Recovery: Protein also plays a crucial role in postpartum recovery, helping the body heal after birth and supporting the production of breast milk.
Practical Tips for Meeting Protein Needs:
Plan Balanced Meals: Aim to include a source of protein in every meal and snack throughout the day.
Incorporate Variety: Vary your protein sources to ensure you're getting a range of nutrients and to prevent boredom with your meals.
Consider Supplements: If you're struggling to meet your protein needs through diet alone, find a good quality grass-fed protein isolate powder or grass-fed collagen powder to put into smoothies, shakes, oatmeal, yogurt, etc.
Snack Smart: Opt for protein-rich snacks like Greek yogurt, nuts, beef sticks, a good quality protein bar, or hard-boiled eggs to keep your energy levels up and support your protein intake.
Conclusion
Protein is a cornerstone of a healthy pregnancy, supporting the growth and development of your baby while also maintaining your health as an expectant mother. By ensuring you meet your protein needs through a balanced and varied diet, you can significantly reduce the risk of pregnancy complications and set the stage for a healthy birth experience.
Here is your FREE 2-day recipe guide on easy, yummy, high protein breakfasts, lunches, and dinners. CLICK HERE
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