Women who are pregnant should gain weight based upon their pre-pregnancy weight and body mass index, according to the American College of Obstetricians and Gynecologists. Women in the normal range should gain between 25 and 35 lb., which results from the growth of the baby, the uterus, the extra blood supply, breast growth and extra maternal stores that the body develops to support breast feeding. Protein is important to the growth of your new baby. MayoClinic.com recommends that pregnant women eat 71 g of protein each day, especially during the second and third trimesters.
Legumes
Legumes are plants in the pea family. They are usually low in fats and high in folate, potassium and magnesium, all important nutrients during pregnancy. Examples of legumes are beans and lentils containing 15 g and 17 g of protein respectively. Peanuts are also legumes with 28.35 g of protein per serving. Additionally, peanut butter contains 16 g of protein and 400 calories per serving. Spread peanut butter on toast in the morning or at lunch for an added boost of protein and calories.
Meat
Good sources of protein for your growing baby are lean cuts of red meat, fish and poultry, according to MayoClinic.com. Three ounces of chicken packs 27.6 g of protein into a single serving and fish has 21.6 g in a 3-oz. serving. However, most people eat more than 3 oz. of meat at their meals. Consider that the average boneless, skinless chicken breast packaged at the grocery store weighs approximately 6 oz. This means that you can receive over 50 g of protein in a single meal. As an added benefit, red meat and poultry are good sources of iron, which is also required for a healthy pregnancy, according to MayoClinic.com.
Dairy
Dairy products are also high protein foods, but they can be high in calories and animal fat as well. Opting for low-fat dairy products is a good way to avoid a lot of added calories. One cup of low fat cottage cheese has 28 g of protein and a cup of skim milk has 8 g of protein, according to MayoClinic.com.
Fats
Your weight gain and nutrition help your baby grow and develop appropriately throughout the pregnancy. According to the American Pregnancy Association, foods that are high in monounsaturated and polyunsaturated fats, such as nuts, avocados and olive oils, are healthy additions to your diet. These fats are necessary for the development of the baby's brain cells and neurological system.
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