Many women are overloaded with information about the importance of vitamins and minerals during pregnancy, but they hear less about the role of macronutrients, such as protein. A woman's protein needs increase significantly during pregnancy; a varied diet is the best strategy to ensure that nutritional requirements are met.
Role of Protein in Pregnancy
The amino acids that make up proteins are used in every cell in the body and are essential for nourishing the rapid growth that occurs during pregnancy. Your body needs extra protein to support increased blood volume, maternal body tissues, the placenta and fetal tissues. Insufficient protein intake during pregnancy can result in decreased growth and lower body weight for the fetus, according to "Nutrition During Pregnancy."
Protein Requirements
During pregnancy, women should take in about 70 g of protein per day, instead of the 45 g needed by non-pregnant women, according to website BabyCenter. Most women who regularly eat meat get plenty of protein; vegetarians must pay closer attention to their diets to meet the daily requirement. If you experience weight loss, muscle fatigue, frequent infections or severe fluid retention, these may be signs that you are not eating enough protein.
Protein Sources
Meats, such as poultry, beef and pork, are some of the best sources of protein. Trying to get protein from many sources helps you to eat a more balanced diet, whether or not you are a vegetarian. Protein sources include beans, milk, cheese, yogurt, tofu, nut butters, eggs, lentils, nuts, soy milk, corn, peas, soybeans, chickpeas and pumpkin seeds. Seafood, including fish and shellfish, are excellent sources of protein, but a pregnant woman must limit herself to low-mercury fish and avoid raw or undercooked seafood.
Getting More Protein
You need not eat meat at every meal just to meet your daily protein requirement. Instead, try to add moderate amounts of protein-rich foods to every meal and snack. Top your salads with shredded chicken and black beans, stir lentils into your vegetable soup, swap your usual glass of juice for milk, add a spoonful of almond or peanut butter to hot oatmeal, choose protein-rich Greek yogurt over the regular kind, snack on a hard-boiled egg or toss tofu into your vegetable stir-fry.
