During pregnancy, a woman is eating not just for herself but also for the growing baby. This means that the nutritional requirements for this time frame will be different as the diet must be streamlined to provide ample nutrition for the baby and the mother; although it is prudent to note that the nutrient-dense food will be the first choice. However, the calorific increase will only be 300 during the second and third trimesters.
It is most important to consume the recommended daily serving from each of the food groups, although the most important aspect will be the protein requirement per day, which is essential for the proper growth and development of the baby.
Protein requirements
The daily protein intake must increase, when pregnant; experts advise that there should be a minimum of 75 to 100 grams of protein daily. The development of tissues and the brain requires a high protein diet, including increased blood flow, which is essential for healthy fetus development. Listed below are some guidelines as to what may be consumed to meet the daily protein intake quantities for the best health of the mother and the baby.
Daily protein source examples
Meat, poultry, and nuts are a few of the best ways to incorporate the required nutrient into the diet. Expecting women must have a minimum of two to three portions of meat daily, or seafood, nuts, or tofu, all of which can boost the protein intake for proper growth.
Best sources of protein (2-3 serving/each serving size approximately 3 ounces)
Seafood or fish well cooked
Liver
Chicken
Lean beef
Lamb
Pork
A single serving of nut – about 1/3 cup
A single serving of tofu – approximately ½ cup
Tuna is one of the best options for high protein intake, although it is crucial to find the best suppliers that test for mercury levels in the fish. Safe Catch Tuna is one of the only brands that test its catch for levels of mercury, which makes it an extremely safe option for expecting women and their growing babies.
Legumes are also a great source of protein and healthy legumes that can be added to the diet for extra nutrients are red and white kidney beans, split peas, black beans, navy beans, chickpeas, and black-eyed peas, to name a few. Eating two to three servings is essential and each serving size should not exceed ½ cup.
Calcium, iron, folate/folic acid, and Vitamins C are a few of the other essential nutrients that must be incorporated into the diet for well-balanced meals that benefit both the mother and the child. Following stringently the essential protein requirement per day besides the other mentioned nutrient is crucial for a healthy mother and child.
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