Proteins are the building blocks of the body. It is essential to have an adequate amount of protein during pregnancy to support the development of brain and cells and blood production in the growing baby. Vegetarian mothers must focus on protein-rich diet during pregnancy in order to supplement protein which is generally acquired from animal sources. Pre-pregnancy, the requirement of the body is only 45 grams of protein a day but the demand increases to 70 to 100 grams depending on the body weight during pregnancy.
Natural sources of protein:
Usually, animal sources contain all nine amino acids that are complete protein while plant products do not. It is recommended to have a mixture of food products so as to achieve the required nutrition level.
Beans are high in amino acids and provide beneficial protein required for fetal cell production. One serving of essential protein can be achieved from half a cup of cooked black beans, kidney beans, chickpeas, navy beans or some other types of legumes. This combination can be topped with salad or meat or can be mixed with soup.
Eggs are packed with amino acids and delivers essential amounts of protein to the body. 1 large egg provides 6 grams of protein. Prepare scrambled egg with some green vegetables like spinach to have nutrient-rich breakfast.
This dairy product is an easily accessible go-to protein snack. A half cup of cottage cheese provides 14 grams of protein. Cottage cheese is high in casein which takes a long time to digest. Hence it feeds the muscles as well as keeps you full for a long time.
Animal products which are rich in protein are red meat and poultry. Completely cooked lean red meats stores fat in lesser amounts while turkey, chicken, lamb, and pork proves healthy for a protein-rich pregnancy diet.
Almonds, peanuts, and walnuts fulfill 1/3 cup serving and 2 tablespoons of peanut butter help you achieve one serving of protein.
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