Women need more protein during pregnancy than they normally would, to support their own bodies' needs as well as those of their unborn baby. Some women may find it difficult to get the recommended amount of protein they need every day. Eating healthy protein-packed snacks can help make up the difference.
How Much Protein is Enough?
Pregnant women need 71 g protein daily, according to MayoClinic.com. Protein can be found in a variety of sources, including meats and meat substitutes, dairy products, nuts, beans and protein supplements. To get enough protein every day, you should aim for at least three servings of it, distributed throughout your daily meals and snacks.
Dairy Products
Dairy products make a healthy protein-rich snack for pregnant women. For example, a cup and a half of milk, about the size of an average glass, contains half a serving of protein. Yogurt and cottage cheese also make healthy choices. A cup of yogurt is about half a serving, while a cup of cottage cheese packs a full serving at a whopping 28 g protein. For those who are vegans or lactose intolerant, soy milk and soy cheese make comparable substitutes, though most people who are lactose intolerant don't have trouble digesting yogurt.
Nuts and Nut Butters
Nuts also make a healthy snack for pregnant women. While they do contain fats, they are considered "healthy" fats. In addition, small amounts of nuts and nut butters pack in a lot of protein, so you don't have to overindulge to get your serving's worth. Two tablespoons of peanut butter, about enough for a peanut butter sandwich, contain 8 g protein. In addition, only 3 oz. nuts make up half a protein serving. If you opt for sunflower seeds or pumpkin seeds, you only have to eat 2 oz. to get the same amount.
Whole Grains
Believe it or not, grains are also a good source of protein, making them an ideal snack choice for pregnant women. A whole-grain English muffin contains about 1/4 of a serving of protein, as does a single whole-grain pita. Combine one of these with a few tablespoons of peanut butter, and you have almost an entire serving of protein in one snack. Additionally, many cereals also contain protein. Two cups of whole-grain cereal is about half a serving. Combine the cereal with milk or soy milk for an extra protein punch.
Other Snacks
Another easy protein-rich snack for pregnant women is a hard-boiled egg, which can be made ahead of time and kept in the fridge. The average boiled egg contains a little over 6 g protein. In addition, several ingredients may be combined into a quick smoothie for a healthy protein drink. Combine milk or soy milk, a little peanut butter and some frozen fruits in a blender. For a little extra protein blast, try adding a scoop or two of protein powder. You'll reach the 71 g requirement in no time.
