Protein during pregnancy
The royal princess has arrived and we were inspired to take a look at the importance of protein for pregnant women. |
The recommended daily intake of protein for a pregnant woman is about 70 grams per days, whereas when a woman is not pregnant she only needs about 45 grams.
Beans, eggs, seafood, chicken and lean meat are brilliant sources of protein.
The benefit of choosing protein from animal sources is that they contain all nine amino acid components, which plant sources generally don’t.
Amino acids are essential for cell reproduction and growth. There’s plenty of that going on during pregnancy!
Small servings of protein regularly throughout the day will promote healthy growth of baby and mum, particularly in the second and third trimesters.
Great sources of protein for pregnant women are:
100g chicken breast = 24 to 28g protein
1 large egg = 6g protein
100g lean beef, pork or lamb = 31 to 33g protein
85g fish = 19 to 25g protein
1 cup cow’s milk = 8g protein
1 cup soy milk = 3 to 11g protein
1 cup yoghurt = 8 to 13g protein
1 cup of cooked white, black, kidney, pinto, or navy beans and lentils, split peas, or other legumes = 19g protein.
1 cup peanuts, walnuts, cashews, pistachios, and almonds = 26 to 35g protein
1 cup wheat germ = 27g protein
1 cup uncooked whole oats, amaranth, wheat or spelt kernels, quinoa or wild rice = 24 to 26g protein.
Foods to avoid during pregnancy
All unpasteurised dairy products
Dairy products that have been opened for more than two days
Leftover meat unless it is heated until steaming hot
Processed meats such as ham, luncheon, pate, etc unless it heated until steaming hot
Smoked fish unless heated until steaming hot
In the past, it was recommended pregnant and breastfeeding woman should avoid highly allergenic foods and delay introduction of them to a child in its early years to reduce the risk for food allergies.
Common foods are wheat, soy, cow’s milk, fish, shellfish, peanuts, tree nuts and eggs.
However, recent evidence suggests there may be no reason to avoid allergenic foods, particularly wheat, eggs and fish.
Now, it’s thought avoiding them may actually increase a baby’s risk of developing food allergies.