|
Protein Matters
During pregnancy and
lactation, your need for protein significantly increases. Protein
is necessary for development of all new cells. For the duration
of pregnancy, experts recommend that protein intake be a minimum
of 60 grams per day. Women having twins or a multiple pregnancy
need even more. Protein is required for the physical growth and
cellular development of your baby. It is also required for the placenta,
amniotic tissues, and maternal tissues. Further, a woman's blood
volume increases by 50% during pregnancy, and protein is needed
to produce new blood cells and circulating proteins.
Lactation similarly
affects protein, increasing needs by up to 20 grams over nonpregnant
women. Protein is utilized to produce breast milk and nourish the
growing baby. Altogether, pregnancy and lactation significantly
impact protein demands.
Data show that most
women living in developed countries usually consume greater than 60 grams
of protein daily, so meeting this minimum is usually not a struggle. However,
women with severe nausea and vomiting during pregnancy (hyperemesis),
urinary protein losses (preeclampsia), or those who follow strict vegetarian
diets are at higher risk. Since inadequate protein during pregnancy and
lactation jeopardizes the growth and development of your baby, it is important
to review your diet to assure adequacy. Poor protein intake during pregnancy
increases the risk for having a low birth weight infant and, a recent
study suggests, negative effects on fetal brain development.
If you do not eat enough
protein normally, finding ways to boost your intake is important. If you
know the right choices to make, a little goes a long way. Protein
rich foods are identified in this list. For the most part, these food
categories are included: milk and other dairy foods, soy products, legumes,
nuts, eggs, meat, fish and poultry. The foods below do provide calories,
but they are primarily valued in your diet for their protein. Protein
is also found in whole grains and vegetables and, while not 'high' protein
foods, they do contribute to your daily protein total. Women who follow
vegetarian diets should also review the Important
Tips For Vegetarians.
|
Protein
Boosters
|
Serving
Size Described
|
Approximate
Calories
|
Approximate
Protein
(gm)
|
| Cheese |
1
ounce
|
100
|
7
|
| Cottage
Cheese (whole milk) |
1/4
cup
|
55
|
7
|
| Dry
Milk Powder (Lowfat) |
1/3
cup
|
100
|
10
|
| Yogurt
(plain, nonfat) |
1
cup
|
100
|
10
|
| Lowfat
Milk |
1
cup
|
130
|
8
|
| Whole
Milk |
1
cup
|
150
|
8
|
| Chocolate
Milk (whole) |
1
cup
|
180
|
8
|
| Baked
Beans |
1/2
cup
|
200
|
8
|
| Roasted
Soy Nuts |
1
ounce
|
150
|
10
|
| Peanuts |
1/4
cup
|
210
|
10
|
| Almonds |
1/4
cup
|
200
|
6
|
| Black
Walnuts |
1/4
cup
|
190
|
8
|
| Brazil
Nuts |
1/4
cup
|
230
|
5
|
| Tofu,
Soybean Curd |
2
ounces
|
50
|
5
|
| Kidney
Beans |
1/3
cup
|
70
|
5
|
| Fish
and Shellfish |
1
ounce
|
35
|
7
|
| Meats
and Poultry |
1
ounce
|
50-75
|
7
|
| Processed
Luncheon Meats |
1
ounce
|
75-100
|
7
|
| Meat
Spreads (chopped, pureed) |
1
ounce
|
70
|
7
|
| Egg
Salad (1 egg) |
2.5
ounce
|
230
|
7
|
| Chopped
Egg (cooked) |
1
egg
|
75
|
6
|
| Egg
Substitute (pasteurized) |
1/4
cup
|
80
|
7
|
| Deviled
Egg |
1
egg
|
120
|
8
|
| Instant
Breakfast (powdered mix) |
1
envelope
|
125
|
7
|
| Instant
Breakfast with Whole Milk added |
1
cup
|
225
|
14
|
| Protein
Supplement (milk based, powder) |
1
ounce
|
100
|
7
|
|
Protein Supplement
(soy based, powder)
(products vary)
|
2/3
ounce
|
75
|
11
|
|
