How To Manage Protein Rich Foods Intake During Pregnancy?

protein rich food during pregnancy

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When you are pregnant, your dietary requirements increase and so do your protein needs. During these special months, you should consume around 75 gm to 100 gm protein every day to ensure healthy fetal development. Protein is also essential for development of your uterine tissues and breasts.

Insufficient protein intake during pregnancy can take a toll on your baby’s health and have negative effects on her brain developments. You must ensure to take at least 60 gm protein daily to enjoy a safe and healthy pregnancy.

Protein Rich Foods During Pregnancy:

Let’s take a look at foods rich in protein that you can take during pregnancy.

  • Dairy products are good source of protein. You need to make sure you are taking yoghurt, eggs, milk, cheese and paneer every day in your diet.
  • Nuts and seeds too are good sources of protein. You can try Brazil nuts, pistachios, coconuts, hazelnuts and almonds to get your daily dose of protein. Seeds like sunflower, sesame and pumpkin are also he
    althy options.
  • Chickpeas, split peas, lentils, soy products, kidneyand mung beans are some other options that you can try.
  • Oats are considered very good source of protein. You can also try cookies, muffins and pancakes made of oats.
  • A protein rich diet will keep your blood sugar level in check and offer the much required energy. Protein is known to be the building “block of life”. Since you are building another life, you need to make sure you are taking adequate care for her.

[ Read: Chickpeas During Pregnancy ]

Protein Supplements During Pregnancy:

Apart from trying the natural sources of protein, you can also look for the supplements that are available in the form of liquid. Here is how you can benefit from them:

  • You will get the much needed nutrients that you highly need during pregnancy.
  • It is a good way to overcome morning sickness and other digestive problems.

However, make sure you are taking the supplements after consulting with your doctor. This way you will know about the right amounts you need.

Protein In Your Last Trimester:

You must get your full quota of protein in your last trimester. Take a look below:

  • This is the phase when the brain of your baby is developing fast.
  • You must be careful about your intake of omega 3 fatty acids, DHA to reduce the chances of post-partum depression.
  • Fish, poultry and lean meat are some of the best protein rich foods during pregnancy that you can try now.

You need to be careful about your fish intake in pregnancy, as some of them are not safe for consumption. Fishes like tilefish, king mackerel, swordfish and shark are high in mercury levels and can affect brain development of your fetus. Make sure you are avoiding them. According to the recommendations of FDA you must consume 1 ounce of fish at this stage, but this has to be after consultation with your doctor.

If in doubt, you can consult a nutritionist to prepare a pregnancy diet chart for you.

[ Read: Nutritional Requirements During Pregnancy ]

Signs Of Protein Deficiency:

There are some signs associated with low protein during pregnancy. You must be aware of them and take a second look at your diet if you experience them.

Here are some of the signs:

  • Loss of weight
  • Frequent infections
  • Severe fluid retention
  • Muscle fatigue

[ Read: Tuna During Pregnancy ]


  • Talk to your doctor if you experience any of these symptoms in any phase of your pregnancy.
  • Do keep in mind the growing requirements of your baby and incorporate protein judiciously in your daily diet.
  • If you are a vegetarian incorporate soy products, beans, nuts, lentils and dairy products to meet your daily requirements.

Moms share with us the type of food you ate the most to meet your protein requirements in pregnancy in the comments section below.

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