Every pregnancy diet should be well balanced and nutritious to ensure that both you and your growing baby are receiving needed nutrients. Protein is especially important during pregnancy as it supports overall fetal development while providing you with energy, according to the American Congress of Obstetrics and Gynecology. Consider a variety of protein sources to keep your diet interesting. Meeting with a dietary professional may be beneficial to help plan a protein-rich pregnancy diet.
Lentils and Beans
Beans and lentils are packed with protein. Choose dried, unprocessed beans for the best nutrition. Consider a variety of beans to keep meals interesting, including black beans, navy beans, great white beans, kidney beans, split pea or lentils. Try and incorporate 1 to 2 servings of high protein foods per day, suggests MayoClinic.com. One-half cup of prepared beans or lentils equals one serving.
Meat
Red meat, poultry and pork are high in protein. The American Congress of Obstetrics and Gynecology recommends you consume 5 oz. of meat per day during your first trimester, 6 oz. daily in your second trimester and 6 1/2 oz. daily in your last trimester. Meat is an excellent source of iron and B vitamins in addition to protein. Ensure that meat is properly cooked before eating, as undercooked meat may harbor bacteria, including salmonella and E.coli, which may be harmful to you or the baby. Well-prepared meat should not contain pink flesh after cooking.
Dairy and Eggs
Milk-based products contain protein and calcium. Choose low-fat yogurt, cheese, cream cheese or cottage cheese. The American Congress of Obstetrics and Gynecology recommends 3 cups of low fat, 1 percent or skim milk per day. Eggs are also an excellent and versatile protein source. One egg serves as one daily protein source, according to MayoClinic.com. Try eggs scrambled or make an omelet with other protein sources added, like diced low-fat ham and shredded cheese.
Additional Sources
Two tablespoons of peanut butter or 1/2 cup of tofu each equals one daily protein serving. Nuts, including almonds, cashews or walnuts, are also good sources of protein to include in your diet while pregnant.
