Blog 283 The Essential Guide to Pregnancy Protein Intake

The essential guide to pregnancy protein intake is a part of a good nutrition plan for those who are pregnant. In this article, we will start with a review of general nutrition principles and then dig into specifics of protein intake for pregnant women. 

General Nutrition for Pregnant Women

The Essential Guide to Pregnancy Intake would be incomplete without a knowledge of general nutrition for pregnant women. A modified Brewer’s Pregnancy diet plan is a good place to start and provided some of the following general guidelines. 

1. A pregnant woman could aim for drinking about one half of her body weight in ounces of filtered water each day.
2. Try not to go longer than twelve hours without eating good food.
3. Eat real, whole foods that nourish the body. Start with protein (discussed below) and healthy fats, then add fruits, vegetables- non-starchy and starchy, and whole grains.
4. Three or more daily servings of healthy fats are necessary. These include avocado, coconut, coconut milk, flaxseed oil, olives, olive oil, or coconut oil.
5. Eat many vegetables and fruits. Start with a goal of five to nine servings a day.
6. Grains, starches, or carbohydrates can be eaten up to four servings daily. 
7. Aim for reasonable weight gain.
8. Consider limiting eating out due to the often-inferior food available.
9. It is important to protect the pregnant mom’s bones before, during, and after pregnancy. One of the most important strategies is to get enough calcium. A pregnant woman needs 1,0000 mg of calcium each day. (Pregnant teens need 1,300 mg daily.) Four servings of dairy products are recommended. However, if there is intolerance to dairy, the mother can replace the dairy choices by upping her calcium intake from other foods. Other food sources of calcium are dark green, leafy vegetables; salmon with bones; corn tortillas; and almonds. Weight- bearing exercise can also help strengthen bones. Sunlight and Vitamin D protect both the mother’s and the baby’s bones. 
10. Pregnant and nursing women are considered at higher risk for zinc deficiency.  For most adults who consume a high-quality, varied diet, it should be possible to obtain enough zinc from food, especially if a person eats the foods highest in zinc, such as the following: Beef- 7 mg in 3 ounces of beef, Alaskan King Crab- 3 ounces has 6.48 mg., Pumpkin Seeds- About 9 milligrams per 3 ounces, Tahini– about 9 milligrams per 3 ounces, Dark Chocolate– 8-9 milligrams per 3 ounces, Chocolate is an excellent source of zinc, and many women crave it during pregnancy Beans– 2.9 milligrams per 3 ounces. Dark chicken meat– 2.4 milligrams per 3 ounces.

Some of the above also help provide for a pregnant woman’s protein intake needs.

The Essential Guide to Pregnancy Protein Intake

A modified Brewer’s Pregnancy diet plan is a good place to look for specific protein intake information. 

1. A pregnant woman can try to eat 100 grams or more of protein daily. This is a lot of food! 
2. Do try to get at least three servings of concentrated proteins, such as two eggs, fish, poultry, chicken or turkey sausage, lamb, beef, or veggie burger each day. 
3. Meat-eaters can aim to consume two legume servings daily and vegetarians could shoot for five servings every day. One or more servings of nuts or seeds could also be eaten each day. 
4. Have some protein with each snack. Examples would be apple slices with peanut butter. 
5. It is best not to use protein drinks during pregnancy. It is better to get protein from food. 

The reason this is a modified Brewer’s diet is because we recommend that the amount of protein required should be adjusted to the size of the woman and other individual needs. 

Note: We do not agree with some aspects of the Brewer’s Diet. Please reach out if you want more information and to discuss this diet. 

Action Step

The Essential Guide to Pregnancy Protein Intake is important for pregnant moms. A pregnant woman can make food choices that will provide her baby a great start in life. The ones mentioned in this essential guide to pregnancy protein intake are a great place to start.

Resources:

http://drbrewerpregnancydiet.com/index.html

May God bless you on your wellness journey!

Joni

P.S. How do you get enough protein both daily and during pregnancy?