protein is an essential nutrient during pregnancy because the building blocks of protein, called amino acids, play countless roles in the body – from maintaining the structure of our muscles, skin and bones to producing hormones important for growth . Eating enough protein during pregnancy also helps your baby grow, because amino acids These are essential for normal cell growth and function, said sports medicine specialist and orthopedic surgeon Dr. Manan Vora.
“Meeting your daily protein needs can also reduce the risk of complications such as fetal growth restriction and premature labor. Most pregnant women To meet your minimum needs, you should take in about 70 grams of protein per day. Keep in mind that you may need more than this because protein requirements vary based on weight and activity level,” says Dr. Vora.
Here are 5 meal options you can consider, Dr. Vora suggests.
eggs
How many eggs do you have in a day? (Source: Getty Images/Thinkstock)
Rich in quality proteins and essential nutrients, eggs contribute greatly to a woman’s daily nutritional needs while pregnant. Eggs contain 13 different vitamins and minerals, omega-3 fats as well as antioxidants, and are also a rich source of quality proteinwhich is essential for the healthy development of the child.
legumes
Legumes are an excellent source of vitamins, minerals and proteins that your body needs during pregnancy. Legumes are also rich in fiber, which can help prevent some common pregnancy problems like constipation and hemorrhoids. This includes beans, peas, soybeans, peanuts and lentils.
thin flesh
The amino acids in protein are the building blocks of every cell in your and your baby’s body. High-protein foods, such as lean meats, also reduce appetite by stabilizing blood sugar, In addition to being rich in protein, it is also rich in iron, which is important for helping your baby develop their red blood cell supply and supports you as well.
Whole grains
Whole grains contain good amounts of two types of fiber (Source: Getty Images/Thinkstock)
During pregnancy, it is important to have whole grains in your diet. A good source of nutrients, whole grains keep you and your baby fit and strong. Whole grains are a good source of folic acid, a type of B vitamin. It helps in making new cells in your body. Whole grains contain good amounts of two types of fiber – soluble and insoluble, both of which are beneficial for pregnant women. Plus, since fiber is digested slowly, it keeps you feeling full for longer. However, not all types of whole grains are high in fiber. Pregnant women can include quinoa, brown bread, oats and barley in their diet.
protein powder
Protein powder can be made from plant sources such as soy, rice, peas or hemp, but it can also be made from animal-based products such as eggs and milk. Often, one scoop of protein powder can contain 10 to 30 grams of protein. If a pregnant person finds that she is having difficulty getting enough protein In their diet, they can be turned into protein powder. “While you should always try to get protein from food sources during pregnancy, protein powder can be helpful for women who are unable to tolerate food due to prolonged nausea or vomiting during pregnancy. Protein powder Ask your doctor before you start adding OTC to your daily routine,” Dr Vora said.
Other good food choices not included here are fish, dairy products, nuts, berries and sweet potatoes, he said.
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