How To Manage Protein Rich Foods Intake During Pregnancy?


As soon as you learn about your pregnancy, you begin to plan your diet as per your increased appetite and nutritional requirements. Including protein-rich foods during pregnancy is a must. You must have at least 75 to 100gm of protein daily to aid in the healthy development of your baby. Moreover, protein is a vital dietary need for pregnant women to develop uterine and breast tissues. Also, lack of sufficient protein during pregnancy may negatively impact fetal growth and cognitive development. Therefore, you must have a minimum of 60gm protein every day to ensure a healthy pregnancy journey. Keep reading to learn about the signs of protein deficiency while pregnant, protein-rich foods and supplements to take during pregnancy.

Protein Rich Foods During Pregnancy

Let’s take a look at foods rich in protein that you can take during pregnancy.

  • Nuts and seeds too are good sources of protein. You can try Brazil nuts, pistachios, coconuts, hazelnuts and almonds to get your daily dose of protein. Seeds like sunflower, sesame and pumpkin are also healthy options.
  • Chickpeas, split peas, lentils, soy products, kidney and mung beans are some other options that you can try.
  • Oats are considered very good source of protein. You can also try cookies, muffins, and pancakes made of oats.
  • A protein rich diet will keep your blood sugar level in check and offer the much required energy. Protein is known to be the building “block of life”. Since you are building another life, you need to make sure you are taking adequate care for her.

Protein Supplements During Pregnancy

Apart from trying the natural sources of protein, you can also look for the supplements that are available in the form of liquid. Here is how you can benefit from them:

  • You will get the much needed nutrients that you highly need during pregnancy.
  • It is a good way to overcome morning sickness and other digestive problems.

However, make sure you are taking the supplements after consulting with your doctor. This way you will know about the right amounts you need.

Protein In Your Last Trimester

You must get your full quota of protein in your last trimester. Take a look below:

  • This is the phase when the brain of your baby is developing fast.
  • You must be careful about your intake of omega 3 fatty acids, DHA to reduce the chances of post-partum depression.
  • Fish, poultry and lean meat are some of the best protein rich foods during pregnancy that you can try now.

You need to be careful about your fish intake in pregnancy, as some of them are not safe for consumption. Fishes like tilefish, king mackerel, swordfish and shark are high in mercury levels and can affect brain development of your fetus. Make sure you are avoiding them. According to the recommendations of FDA you must consume 1 ounce of fish at this stage, but this has to be after consultation with your doctor.

If in doubt, you can consult a nutritionist to prepare a pregnancy diet chart for you.

Signs Of Protein Deficiency

There are some signs associated with low protein during pregnancy. You must be aware of them and take a second look at your diet if you experience them.

Here are some of the signs:


  • Talk to your doctor if you experience any of these symptoms in any phase of your pregnancy.
  • Do keep in mind the growing requirements of your baby and incorporate protein judiciously in your daily diet.
  • If you are a vegetarian incorporate soy products, beans, nuts, lentils and dairy products to meet your daily requirements.

Eating protein-rich foods during pregnancy is vital to maintaining your and your baby’s health. Meat, poultry, fish, dairy, legumes, lentils, nuts, and seeds are various protein-dense foods that can help you meet your daily protein needs during pregnancy. However, consult a certified nutritionist if you feel that your protein intake is insufficient or notice signs of protein deficiency. They can help you plan a well-balanced diet to meet your increased nutritional requirements. Besides, they can suggest a protein supplement based on your overall health and dietary preferences. Paying prompt attention to your nutritional needs is pivotal to having a smooth pregnancy.

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Sadiya Qamar

Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition.  Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.