Pregnancy and Protein: Meeting Your Growing Baby’s Needs

Protein is an essential nutrient for everyone, but it takes on even greater importance during pregnancy. As your baby grows, protein helps build new tissues, support brain development, and maintain muscle health for both mother and baby. Consuming adequate protein as part of a well-rounded antenatal diet is essential to ensuring your baby receives the building blocks needed for development. This guide will explore why protein is crucial, how much you need, and the best sources for meeting your needs during pregnancy.

Why Protein is Important for Antenatal Care

During pregnancy, the body’s protein needs increase to support the development of the baby’s organs, tissues, and muscles. Protein also aids in the production of essential enzymes and hormones. As part of antenatal care, focusing on protein intake helps support the baby’s rapid growth, especially in the second and third trimesters when development accelerates.

Regular antenatal appointments offer the opportunity to discuss protein needs with your healthcare provider, ensuring you’re meeting your dietary requirements and providing the best support for your growing baby. Including a variety of protein-rich foods as part of a balanced diet will ensure that both mother and baby benefit from this vital nutrient.

How Much Protein Do You Need During Pregnancy?

The recommended daily intake of protein for pregnant women varies based on body weight and stage of pregnancy. Generally, experts suggest consuming around 70-100 grams of protein per day, though individual needs may differ.

First Trimester: Protein needs are close to pre-pregnancy levels, approximately 0.8 grams per kilogram of body weight.

Second and Third Trimesters: Protein needs increase significantly as the baby grows, often recommended at around 1.1 grams per kilogram of body weight.

Consult with your healthcare provider during antenatal appointments for guidance tailored to your specific needs.

Top Protein Sources for Pregnancy

1. Lean Meats

Lean meats like chicken, turkey, and lean cuts of beef or pork are excellent sources of high-quality protein. They also provide essential vitamins and minerals, such as iron, which supports blood health during pregnancy.

Tip: Choose grilled, baked, or roasted options over fried to keep meals lighter and minimise added fats.

2. Eggs

Eggs are a complete protein source, meaning they contain all nine essential amino acids that your body cannot produce on its own. They’re also rich in choline, a nutrient that supports brain development in the baby.

Tip: Choose Red Lion-stamped eggs in the UK for a safer choice if you prefer eating them lightly cooked. Eggs can be enjoyed scrambled, boiled, or in an omelette with veggies for added nutrients.

3. Dairy Products

Dairy products like Greek yoghurt, cottage cheese, and milk are protein-rich and offer additional benefits, including calcium, which supports bone health for both mother and baby.

Tip: Greek yoghurt is particularly high in protein and can be paired with fruits or nuts for a nutritious snack.

4. Fish and Seafood

Fish, particularly low-mercury options like salmon, trout, and sardines, provide protein and omega-3 fatty acids, essential for the baby’s brain and eye development. Omega-3s also support maternal heart health.

Tip: Aim to consume 2-3 servings of low-mercury fish per week to enjoy the benefits of protein and omega-3s.

5. Beans and Legumes

Beans, lentils, and chickpeas are excellent plant-based sources of protein and fibre. They’re especially beneficial for digestion, which can be affected by hormonal changes during pregnancy.

Tip: Add beans to soups, stews, or salads for an easy way to incorporate more plant-based protein into your diet.

6. Nuts and Seeds

Nuts and seeds are nutrient-dense sources of protein and healthy fats. Almonds, chia seeds, and flaxseeds, in particular, are high in protein and provide essential minerals such as magnesium.

Tip: Keep a handful of mixed nuts in your bag for a convenient, protein-packed snack on the go.

7. Whole Grains

Whole grains like quinoa, bulgur, and farro are unique in that they provide both carbohydrates and protein. Quinoa is a complete protein and can be an excellent choice for vegetarian or vegan diets.

Tip: Use quinoa as a base for salads, side dishes, or even as a warm breakfast option with fruit and nuts.

Practical Tips for Increasing Protein Intake

Include Protein in Every Meal

To ensure you’re meeting your protein needs, aim to include a protein source in each meal. This helps maintain steady energy levels, supports muscle health, and keeps you feeling fuller for longer.

Breakfast Idea: Greek yoghurt with berries and chia seeds.

Lunch Idea: Spinach salad with grilled chicken, quinoa, and avocado.

Dinner Idea: Baked salmon with sweet potato and steamed vegetables.

Pair Protein with Fibre

Protein and fibre work well together to promote digestion and satiety, keeping blood sugar levels stable and reducing energy crashes. Pair protein-rich foods with fibre sources such as whole grains, fruits, and vegetables.

Example: Lentils with brown rice and roasted vegetables for a hearty, nutrient-dense meal.

Snack Smart with Protein-Rich Options

Choose high-protein snacks to help bridge gaps between meals and maintain your energy levels. This can be particularly helpful if you experience nausea or cravings during pregnancy.

Healthy Snack Ideas: Cottage cheese with cucumber slices, a boiled egg with whole-grain crackers, or a handful of almonds with dried apricots.

Complementary Practices to Support Protein Absorption and Overall Health

Regular Antenatal Checkups

During your antenatal checkups, your healthcare provider may review your diet to ensure you’re meeting protein requirements. These appointments are also a good time to discuss any supplements or additional nutrients you may need, such as antenatal vitamins that include essential amino acids or minerals.

Hydration and Protein Digestion

Adequate hydration is essential for digestion and the efficient absorption of nutrients. Drink water throughout the day to aid in the breakdown of protein and other foods, supporting healthy digestion and nutrient utilisation.

Choosing Quality Protein Sources

The quality of protein is as important as the quantity. Opt for lean, minimally processed sources whenever possible. Organic and pasture-raised options can also be a good choice if available, as they often contain fewer additives.

Foods to Limit or Avoid for Optimal Protein Intake

Processed Meats

While processed meats like sausages, deli meats, and bacon contain protein, they are also high in sodium and may contain preservatives that are best avoided during pregnancy. Additionally, some processed meats carry a risk of bacterial contamination.

Tip: Stick to fresh, lean meats and consider cooking and storing portions in advance for quick, protein-rich meals.

High-Mercury Fish

While fish is a great source of protein, some types, such as shark, swordfish, and king mackerel, contain high levels of mercury, which can be harmful during pregnancy. Opt for low-mercury options instead.

Tip: Focus on safe, low-mercury fish like salmon, trout, and sardines.

Protein Supplements and Powders

Protein powders and supplements may be tempting for added convenience, but it’s best to prioritise whole food sources during pregnancy. Some protein powders contain additives, sweeteners, or other ingredients that may not be safe for expectant mothers.

Tip: Consult with your healthcare provider if you’re considering a protein supplement, and ensure any choice is specifically formulated for pregnancy.

When to Seek Antenatal Support for Protein Intake

If you’re unsure whether you’re meeting your protein needs, discussing your diet with a healthcare provider at your antenatal clinic can help ensure you’re on track. For women following a vegetarian or vegan diet, meeting protein needs may require additional planning. In these cases, antenatal education and resources can be helpful for finding plant-based protein sources that align with a balanced pregnancy diet.

Using Antenatal Education Resources

Many antenatal classes near me and other antenatal education resources offer guidance on nutrition during pregnancy, providing practical advice on meal planning, portion sizes, and safe food practices. These classes can offer valuable support for expectant parents who want to optimise their nutrition and feel confident about their dietary choices.

Meeting your protein needs during pregnancy is essential for both you and your growing baby. By including a variety of protein-rich foods such as lean meats, eggs, dairy, fish, and plant-based sources, you can help support your baby’s development and maintain your own health and energy levels. Regular antenatal check ups allow you to discuss your dietary needs, ensuring you’re meeting nutritional goals. With a balanced diet, proper hydration, and guidance from healthcare professionals, you’ll be well-prepared to meet the unique demands of pregnancy.