Protein Needs in Pregnancy – A Guide to Eating Right

Being a pregnant woman myself I know that the moment you receive the good news of a positive pregnancy test – your life will never be the same again! Ever!

But… being a pregnant DIETITIAN is a whole different level of “never be the same”.

As a pregnant dietitian I have found myself overthinking every part of this pregnancy especially my eating habits. “Am I eating enough? Why don’t I crave weird things like in the movies? Am I gaining enough weight? Am I gaining too much weight? Should I be drinking more water?”… but one question that I kept asking myself is “Do I need to eat more protein now that I am pregnant?”

I decided to look into this subject in a bit more detail.

Protein forms an essential part of a healthy diet in humans to support both growth and maintenance.⁽¹⁾ Protein, in the body, plays structural (keratin, collagen) and functional (enzymes, transport proteins, hormones) roles.⁽¹⁾

Nutrient needs increase during pregnancy to support the growth of your baby as well as all the changes that are happening in your body. ^(1–3) The requirements for energy (calories) and protein increase particularly during the second and third trimesters. ⁽²⁾  

In the first trimester of pregnancy, the additional protein needs are minimal at approximately 1 g/day* which is not much different from non-pregnant women.⁽²⁾ However, in the second and third trimesters of pregnancy, protein needs increase by an average of 21 g/day*.⁽²⁾  The recommended dietary allowance (RDA) for protein during the first trimester of pregnancy is estimated at 46 g/day (0.8 g/kg bw/day)**, and at 71 g/day (1.1 g/kg bw/day)** during the second and third trimesters. ⁽²⁾

*g/day = gram per day

**g/kg bw/day = gram per kg body weight per day

Thus, from the scientific evidence above, it is clear that during the second and third trimester pregnant women should consume more protein than non-pregnant women. It is also my opinion that this is more true for active, exercising moms.

However, from my personal experience – eating protein during your pregnancy is not something that comes natural or easy. Some mornings you wake up and you know there is no way you will be able to consume eggs for breakfast, or in my case, I really couldn’t eat any chicken (especially chicken leftovers that needed to be reheated). As a busy, active pregnant dietitian… leftovers used to be my “go to” option.

Being pregnant comes with lots of changes, change in appetite, nausea and food preferences being only a few.

I found that the following 10 tips really helped me to increase my protein intake while I am pregnant (I am still only 22 weeks, so I don’t have all the answers yet… but this really helped).

1. Try to get your protein in early in the day. Start with breakfast. Smoothies with peanut butter and a pregnancy safe whey protein was my “go to”.
2. Always keep snacks with you – boiled eggs, biltong from a safe source, peanut butter on a cracker or protein bar.
3. Ask your partner or someone else if they can help you with the cooking – it really helped me to not smell the chicken/meat being cooked.
4. Eat the protein in different forms – As I mentioned earlier, I struggled with left over reheated chicken the next day. But, I could stomach left over chicken in a salad.
5. Eat frequently – if you are eating every 2 or 3 hours, your protein portions don’t have to be that big, which makes it easier to tolerate.
6. Incorporate legumes and lentils into meals: Beans, chickpeas, and lentils are excellent plant-based protein sources. Add them to soups, stews, curries, or even salads for a protein boost. Hummus, made from chickpeas, is a versatile snack option that pairs well with vegetable sticks or crackers.
7. Choose dairy products: Opt for high-protein dairy options like Greek yogurt, cottage cheese, or milk. These are not only protein-rich but also provide calcium. You can enjoy them as snacks or blend them into smoothies.
8. Opt for fish and seafood: If tolerated, include pregnancy-suitable fish like cooked salmon, trout, or sardines in your meals. I liked to eat fish during my pregnancy because it felt “lighter” to me than red meat.
9. Add seeds and nuts to your diet: Chia seeds, flaxseeds, pumpkin seeds, and nuts like almonds and walnuts are easy to sprinkle on oatmeal, yogurt, or salads.
10. Use fortified or high-protein foods: Many bread, cereals, and pasta products are fortified with additional protein. Look for these options when grocery shopping, and consider pairing them with protein-rich toppings like nut butters, cheese, or eggs.

Congratulations on your pregnancy, I hope this blog and the 10 tips will help you to increase your protein intake during your pregnancy.

References:

1. Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Vol. 7, Advances in nutrition (Bethesda, Md.). 2016. p. 839S-844S.
2. Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003–2012. Nutrients. 2021 Mar 1;13(3):1–13.
3. Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. Nutrient requirements during pregnancy and lactation. Nutrients. 2021 Feb 1;13(2):1–17.

The information provided on this website is based on the professional opinion of Nutrifundi dietitians and is intended solely for educational purposes. It is not meant to replace professional medical advice, diagnosis, or treatment. We encourage readers to consult health care providers for personalised advice and treatment options related to their specific health concerns.

This content was sponsored by iNova Pharmaceuticals. The opinions and advice provided are solely those of Nutrifundi (Chanelle Retief) and not those of iNova Pharmaceuticals. For more information speak to your health care professional. IN2485/24