By The Nutrition Twins®
Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFT
Why do you need protein when you're pregnant?
Protein is necessary for the growth and development of all new cells. It's needed for proper growth and development of the baby, as well as for the placenta, amniotic tissues and maternal tissues. Blood volume increases by 50% during pregnancy and protein is essential for blood production.
How much protein should you get?
The recommendation for pregnancy is 60-80 grams of protein each day for the mother of singletons. This is 10 grams more than the recommendations for women who aren't pregnant. If you are having twins, you need about 90-120 grams of protein a day, beginning at 20 weeks gestation. Combine protein with a healthy carbohydrate to stabilize blood sugar levels and mood, which can be especially helpful for a pregnant woman who is experiencing hormonal changes.
What are good sources of protein?
Good sources of protein are fish (without the skin), poultry (the breast without the skin), egg whites, non-fat and low-fat dairy products and lean meats. Good options for vegetarians include beans, peanut butter, tofu, soy milk, tempeh and soybeans. Nuts and seeds are sources of protein too, but they also are good sources of fat.
Note: An added bonus of fish protein is that DHA found in Omega 3 fatty acids is necessary for your baby's brain development.
