Protein Needs During Pregnancy

Protein is one of the most important macronutrients for your baby's tissue and organ development. During pregnancy, protein needs range from approximately 70-100 grams per day; this is about 25 grams more than pre-pregnancy. Especially in the 2nd and 3rd trimesters, adequate protein intake becomes even more valuable as the baby grows rapidly.

Animal protein sources include red meat (2-3 portions per week), chicken and turkey, fish (low-mercury species), fully cooked eggs, and dairy products (yogurt, cheese). Animal proteins contain all essential amino acids.

Plant-based protein sources are also very valuable: Lentils, chickpeas, beans, soy products (tofu), quinoa, almonds, and walnuts. Vegetarian or vegan mothers are recommended to consume different plant protein sources together. A rice + lentil combination creates a good complete protein profile.

A practical tip: Try to include a handful of protein source at every meal. Yogurt, cheese cubes, boiled eggs, or a handful of almonds can be chosen as snacks. If you want to use protein powder, talking to your doctor is best — some may contain unsuitable additives.