Commonly called the building blocks of your body, proteins are a must in your daily diet. And, when you are pregnant, your need for protein increases. Your body undergoes tremendous changes to support the growth of the new life within you. Since proteins play a vital role in growth and development, you need it in sufficient amount for you and your rapidly developing baby during this period.
Let’s see why this nutrient is important during pregnancy and how you can incorporate it into your diet.
The importance of protein during pregnancy
Proteins are present in every cell of your body. From your nails and hair to your skin and muscles, proteins play a crucial role in their formation. The amino acids contained in proteins provide structure to cells, help them function efficiently, and also helps repair damaged cells.
As the little human inside you grows at a rapid pace every week, you need to nourish them with proteins to support:
- The growth of new cells and repair of damaged cells
- The production of antibodies to strengthen their immunity
- The production of hormones and enzymes
- The facilitation of oxygen supply
- The formation and proper functioning of muscles
Apart from this, adequate intake of protein also helps your baby maintain a healthy birth weight, thus reducing the risk of obesity and diabetes in the future. Additionally, it also helps the tremendous changes your body goes through in this phase.
How much protein do you need?
Typically, around 75-100 grams of protein is recommended during pregnancy. However, the amount you’d require varies based on factors like your weight and the level of activity. You can always consult your doctor to help you determine the quantity of protein you’ll need throughout your pregnancy.
Sources of Proteins
You can find proteins in a variety of foods. While meats are a great source of protein, those who are vegetarian or vegan can get their dose of protein from fruits, legumes, vegetables, and grains. Some of the foods that you can include in your meal plan to ensure you get sufficient protein are:
- Meat
- Fish
- Milk, cheese, yogurt, cottage cheese, and other dairy products
- Avocados
- Legumes like beans and chickpeas
- Tofu
- Nuts
- Pulses
- Whole grains
It is usually recommended to have at least 3 servings of protein (1 serving = approximately 85 grams or ½ a cup) every day during pregnancy.
While protein is one element of your pregnancy plate, having a balanced diet filled with essential vitamins and minerals ensures good health for you and your baby.
