Protein is important in pregnancy, as it support all new cell growth, in both the mom and baby. Beyond meeting these basic building requirements, protein has other benefits: it is slowly absorbed, to control blood sugars and help keep you feeling full for longer. In pregnancy, this can help to prevent nausea, headaches, cravings, food binges and excess weight gain. To take advantage of these benefits offered by protein, you can try to include a source of protein with each meal and snack: eggs, nuts, beans, meat, yogurt and milk are good choices.
Protein needs increase in pregnancy from 45 g for non-pregnant women, to 70 g in pregnancy. And while protein is important, the majority of people – pregnant or not -consume much more than their minimum protein requirement. While there is no harm in this (unless extreme), it is not common to require supplementation with protein powders. If you do have troubles meeting protein requirement in pregnancy (due to nausea, heartburn, or just lack of space in the stomach), you can sprinkle dried milk or whey powder into smoothies, on hot cereal or in baking. However, these protein supplements are missing out on vitamins and minerals that are found in actual food sources of protein.
To estimate the amount of protein in your diet: Keep a food record for a few days, recording what you eat and drink. Then add up the protein using the amounts in foods listed below. You can also contact me for a Computerized Diet Analysis for a more detailed dietary breakdown!
Food Portion Protein Grams Protein
Meat, fish or poultry 75 g (2 1/2 oz) / 125 mL (1/2 cup) 21
Firm tofu 150 g / 175 mL (3/4 cup) 21
Egg, chicken 2 large 13
Cheese 50 g (1 1/2 oz) 12
Fortified soy beverage 250 mL (1 cup) 6-8.5
Cooked dried beans, peas or lentils175 mL (3/4 cup) 12
Cow’s milk 250 mL (1 cup) 9
Yogurt 175 mL (3/4 cup) 8
Peanut butter or other nut spread 30 mL (2 Tbsp) 8
Nuts or seeds 60 mL (1/4 cup) 7
Bread 1 slice (35 g) 3
Cereals, cold 30 g 3
Cereals, hot 175 mL (3/4 cup) 3
Pasta or rice 125 mL (1/2 cup) 3
Vegetables 125 mL (1/2 cup) or 250 mL (1cup) lettuce 2
Fruit 1 fruit or 125 mL (1/2 cup) 1
(List supplied by Dietitians of Canada: www.dietitians.ca)
Note about soy protein: the evidence is not clear as to how the hormone (estrogen-like) effects of soy may affect pregnant women. One to 2 servings per day is likely safe, but more than 30g per day is not recommended
