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High Protein Diet for Pregnancy

By Randi Cardoza, eHow Contributor
updated: December 1, 2009

A healthy diet during pregnancy is essential for the expecting mother as well as the
growing child. Because of the needs of the fetus a mother must increase the
amounts of certain food groups like dairy and protein. According to MayoClinic.com,
protein during pregnancy is essential to promote growth; they recommend 71 grams
of protein per day. This seems like a lot of protein, but by adding protein sources to
each meal and snack it can be done.
Recommended Intake

1. The MayoClinic.com recommends a daily increase of 300 calories for pregnant women.
Protein and carbohydrates are 4 calories per gram and fat is 9 calories per gram, according to
CaloriesPerHour.com's "Calories in Protein, Fat and Carbohydrates Diet and Weight Loss
Tutorial." The minimum recommended intake of protein at 71 grams accounts for a minimum of
284 calories; more calories are added to the daily intake by the carbohydrate and fat sources
included in meals and snacks.

Don't forget to indulge your cravings occasionally; many doctors and old wives' tales claim you
want those things for a reason; and the foods you crave can possibly reduce nausea and
morning sickness.

Breakfast

2. Dairy products are high in protein, and also provide the calcium essential to the
development of the fetus. If you can eat eggs, one whole egg contains 6.3 grams of protein.
Eat whole grains and fruits, too, which contain small amounts of protein. You should also
consider eating your largest meal at breakfast to avoid heartburn and other pregnancy-related
side effects at bedtime.
Sample Breakfast:
1 c. milk, 2 boiled eggs/egg whites, 2 slices whole grain bread, 1 piece of fruit
Total Protein: 24.6 to 26.6 grams

Lunch

3. The midday meal should include a lean protein source and a complex-carbohydrate source
(fruits, vegetables or both). The protein and fiber from this combination of foods will fill you up
and provide essential nutrients to you and your baby. Make sure you have healthy fat sources
with your meal, like olive oil on your veggies or avocado. If you like cottage cheese, adding a
half cup to your lunch can add 14 grams of protein.
Sample Lunch
3 oz. chicken breast, 1 cup vegetables (fresh or steamed), 1 pieece fruit
Total Protein: 29.6 to 30.6 grams (Provided by CalorieKing.com)

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Dinner

4. Dinner should include another lean protein source as well as complex carbohydrates and a
lean fat source. Lean protein sources are low in fat and provide iron that your growing baby
also needs. If you like fish, you should check with your doctor about what kinds should be
avoided during pregnancy since fish that are high in mercury, like tuna, are not recommended.
Sample Dinner
3 oz salmon filet, 1 medium baked red potato, 4 asparagus spears
Total Protein: 29.4 to 30.4 grams (Provided by CalorieKing.com)

Snacks

5. Snacks on a high protein diet should contain a protein source and a fruit or vegetable. This
combination will keep you full until your next meal. Nuts, like walnuts, can provide essential
fatty acids and healthy fats that your growing baby needs, so consider them for snacking.
Sample Snack
22 unsalted almonds, 10 baby carrots
Total Protein: 6.9 grams (Provided by CalorieKing.com)
Total Daily Protein: 92.5 grams

Other Lean Protein Sources

6. 4 oz lean bison steak: 34 grams protein.

½ cup quinoa: 4.5 grams protein
½ cup fat free refried beans: 6 grams protein
3 oz soft tofu: 5.9 grams protein
(Provided by CalorieKing.com)

References

 Pregnancy diet: Essential nutrients when you're eating for two

 Calorie King
 Mayo Clinic: Pregnancy Weight Gain

Resources

 BabyFit Diet and Fitness for Pregnancy

Read more: High Protein Diet for Pregnancy | eHow.com

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Good Nutrition, Regular Exercise, Adequate Rest, Positive Attitude