Get accurate knowledge on protein requirements during pregnancy
Proteins are present in every cell of our body, forming muscles, skin, hair, fingernails and many body tissues. In fact, they provide structure to the cells and help them function properly. Protein even helps in cell repair. Thus, protein during pregnancy plays a very important role for women.
If the mother maintains the recommended protein level in the body, enough protein is transported to the baby. This enables their growing cells to function well from the beginning. Also, proper protein level ensures healthy birth weight and reduces chances of diabetes or other complications. Fortunately, there are many ways to gain substantial amount of protein-like protein diskettes, eggs, cheese, other dairy products, etc. Read on to know the exact recommended levels of protein.
Why do doctors say to meet protein requirements, especially in pregnancy?
Many have the question in mind: Why is protein so important during pregnancy? But often don’t get the accurate answer they are looking for. The amino acids that form protein are the building blocks of your and your baby’s cell. Thus, protein helps develop a baby’s skin, hair, muscles, fingernails, and other parts. In addition, it also plays an important role in maintaining normal blood pressure and avoiding pregnancy swelling.
So, maintain good level protein foods pregnancy throughout, especially in the second and third semester. It is when your little one is growing at the fastest rate, so it is evident it will need more nutrients.
What is the ideal requirement for protein during pregnancy?
If you do not know how much protein do pregnant women need, then you should read this point carefully. The amount our body needs depends on various factors like how much physical activity the body is performing, weight and food intake. However, on a general note, 71 grams a day is a good goal. For an exact measure of protein requirement, divide your pre-pregnancy weight by two. For example, those women who weigh 68 kg will require 75 grams of protein. So, eat a well-balanced diet and high protein food for pregnancy to give birth to a healthy baby. Here are some suggestions of food sources for you.
Best sources to find a protein that is also safe for baby
Poultry, lean meat, protein diskettes, shellfish, milk, tofu, egg, cheese are some of the great protein sources. Remember that if you take the animal product as your main source of protein, then you can gain all nine amino acid components, but in plant products, you do not. So, you will have to eat various foods to get all the amino acids. Therefore, here we have mentioned different protein-rich food & their benefits along with their protein level so you can ensure the best intake:
Protein diskettes are the best way to gain protein as it is readily available and are high in protein content. The best part is that even those patients who suffer from illness and faulty diets can consume these nutritious protein diskettes, but with the consultation from their doctor. It is easily digested and tolerable by patients. So, take 3-5 units of these diskettes twice or thrice a day to maintain a healthy level of nutrition.
For protein foods pregnancy, eggs deliver a good amount of protein to the body. Moreover, you can eat them raw, boiled, cooked or in any way you like. In addition to protein, it also offers other important nutrients like bone-building Vit D for better pregnancy health. Also, the nutrient choline helps in healthy fetal brain development. You can expect to gain 12 grams of protein from 2 whole eggs.
By legumes, we mean kidney, white, black, navy beans, cranberry, pinto and lentils. They all provide 15 to 30 grams per cooked cup. In addition, food items made from soybeans also provide enough protein to the body. Like a cup of lentils that is cooked completely would provide approximately 18 grams of protein. The same quantity is a source of 16 grams of fiber as well.
Chicken Breast is another top high protein food for pregnancy as they are low in saturated fat and are easily available in the market. Moreover, a small amount of chicken provides you with an impressive amount of protein and other nutrients. You will need around 85 grams of chicken breast to fulfil half of your needs for the day. To note, 1 chicken breast will provide you with 54 grams of protein.
Nuts are also good protein sources like walnuts, cashews, peanuts, pistachios and almonds. Moreover, the best part is you can have them at any time of the day. For example, adding 1 cup of toasted almonds to the meal would give you around 28 grams of protein per day.
Protein is important during pregnancy, and the above details prove this fact completely. So, create a diet that contains all the combinations of the above food items to maintain better health for you and your baby.