Think you’re getting enough protein in pregnancy to grow a healthy baby? Probably NOT! By Liza Janda
Every single cell of a growing baby is formed from protein. Not only the baby is formed from protein but also, amniotic fluid, bones, blood, placenta, and uterus-all start from the protein you eat.
You need 80-100 grams of protein daily during your pregnancy!
How are you supposed to eat that much protein? Here a few simple and maybe eye-opening ideas for you to boost your protein intake in pregnancy.
Start your days off right during pregnancy .
In the morning, make a blender smoothie using Whey Protein Isolate Protein Powder.
- To the blender
- Add 1-2 scoops of Protein powder (1 scoop=18 grams) to ½+ cups milk (4 grams)or coconut or almond milk
- Add1/2 cup frozen blueberries
- Add ½ ripe banana
- Blend and drink.
Midmorning snack is even easier. Eat Greek Yogurt. It has 23 grams of protein.
A great sandwich idea is to put half a sliced avocado (4 grams), one oz. of Gruyere cheese (8 grams) on whole wheat bread (3.6 grams per slice). Add a bit of mayo, a bit of salt and pepper to taste and some lettuce. Voila! You have a sandwich with 15.6 grams of protein and add a glass of milk for calcium too, and you have 23.6 grams of protein-more if you eat two slices of bread. Droz.com
Try a mid-afternoon snack of fresh vegetables dipped in hummus.
Hummus is made from chick peas and you not only get to fend off the afternoon slump but you’ve just added 7 grams of protein to your pregnant body. Need some carbs too? Buy Paleo-Almond Thin Crackers. Eat 10 small crackers dipped in your hummus and that’s another 6 grams of protein for a total of 13 grams.
Unless you’re a vegetarian, dinner is pretty simple. Just be sure to eat 3-4 oz of beef (7 grams per ounce), chicken (30 grams), or fish(6 grams per ounce). Add vegetables, rice, potatoes, Quinoa (high in protein too).
See how easy this is? If you ate this meal plan you will have ingested approximately 100 grams of protein. You are on your way to creating a healthy pregnancy, mom, and baby!