By Nicola Conville
Protein is made up of chains of smaller chemicals called amino acids. These amino acids form the building blocks of your body's cells, and in turn form the building blocks of your baby’s body too. It's important to get enough protein throughout your pregnancy, particularly during the second and third trimesters when your baby is growing the fastest and placing more demands on you to get the nutrients they require. The human body can’t store protein, so it must be supplied on a daily basis from the foods we eat.
How much should you eat?
Protein is found in a wide range of foods including meat, poultry, eggs, milk, cheese, yoghurt, brown rice and beans. The Department of Health and Ageing recommends one to two serves of protein a day, which equates to 65-100g of cooked meat or chicken, 80-120g of fish, 1/3 cup of peanuts or almonds or two small eggs.
What about vegetarians and vegans?
Vegetarians can obtain adequate amounts of protein from milk, cheese, eggs, soy products, lentils and beans. Vegans will maximise their protein intake by combining pulses and grains, such as eating dishes containing lentils or chickpeas with brown rice.
Another benefit of protein consumption is that it takes longer to digest than a lot of other nutrients, so it will help keep you feel fuller for longer. Adequate protein is also important in protecting you against developing pre-eclampsia later in pregnancy. High-protein diets, or the use of protein supplements or powders, are not advised at any stage of pregnancy.
Sources of protein
- Choose your protein sources wisely. You'll want to choose protein foods that offer a rich range of vitamins and minerals, that are also a high source of complete protein.
- Good: Plain yoghurt, tofu, rice, corn and peanuts.
- Better: Eggs, chicken, quinoa, wheat, edamame beans and almonds.
- Best: Beef, tuna, milk and cheese.
This article was written for birth by Nicola Conville, who's currently on maternity leave from her position of deputy editor of body+soul. Nicola's also the mum of much-loved Lucy, 10 months.
Last revised: Friday, 26 August 2011
This article contains general information only and is not intended to replace advice from a qualified health professional.