17.08.2015

Best ways to get protein when pregnant

A non-pregnant woman should get around 45 grams of protein per day, but during pregnancy, that number literally doubles to support you and your growing baby.
Keep some Greek yogurt in your fridge and enjoy it for breakfast or for a snack in the evening when you are craving something sweet.
A cup of beans usually has around 15 grams of protein all by itself, so it is a great source of protein. One of my very favorite ways to get more protein in my diet is to add a bit of a good protein powder to my morning smoothie. A complete protein has all nine of the essential amino acids in it, so they are the very best proteins that you can eat! Vegetarians can find complete proteins in plants like soy and quinoa (which has become super popular and can be very tasty). Milk is marvelous for pregnant women: One cup supplies 8 g of protein, while soy milk ranges from 3 to 11 g per cup depending on the brand. There are plenty of ways to add protein-rich legumes to your diet: Scatter beans over green salads, add them to vegetable soups and meat stews, toss a handful into almost any pasta or rice dish. Peanuts, walnuts, cashews, pistachios, and almonds are all good sources of plant protein, with numbers ranging from 26 to 35 g per cup.
Whole grains add significant protein to breakfast cereals, salads, baked goods, and side dishes. Protein is one of the major building blocks of your body and, of course, your baby’s body! I mean, we all know meat has protein, but a simple 4 ounce hamburger has around 28 grams of protein in it!
And to make it even better, you can add rice (adds around 5 grams of protein, so not much) or some tofu (which adds around 11 grams). I usually take a handful of spinach, a container of Greek yogurt, and a bunch of fruits with a scoop of protein powder. If you are eating a generally healthy diet, you should be getting enough protein, but its always “the more, the merrier” when it comes to protein, so load up and feel good about it!
She is also a gestational surrogate to 4-year-old twin girls and is currently pregnant with a traditional surrogate baby girl who is due to arrive sometime in March of 2013.


A 3 ½-ounce serving of cooked lean beef, pork, or lamb provides 31 to 33 g of protein, while a similar portion of lean ham supplies 21 g. The Centers for Disease Control says you can safely consume up to 12 ounces of cooked, low-mercury seafood each week while pregnant or breastfeeding.
Pumpkin seeds, sunflower seeds, and even sesame seeds are packed with protein, contributing 27 to 39 g per cup. For example, a cup of wheat germ provides 27 g of protein, while one cup of uncooked whole oats, amaranth, wheat or spelt kernels, quinoa, or wild rice all provide between 24 g and 26 g.
It will help you have more energy, too, which is nice on those days when you just feel drained.
Meat, in general, is a great source of protein, so if you feel like you could use a bit of energy during your day, meat can make a huge difference. That's why it's crucial when you're pregnant, both for your baby (to ensure normal growth and prevent low birth weight) and for you (to maintain your body's tissue health). One cup of yogurt provides between 8 and 13 g of protein, depending on how much fat it contains (nonfat contains the most and full fat the least).
Try almond, soy, or sesame butter on your morning muffin or when you bake to enjoy an extra-rich flavor and luscious texture. She has spent the last several years studying pregnancy,birth, Invitro-fertilization and is also a certified Doula.
In fact, when you're pregnant or breastfeeding, your daily requirement shoots up from an average of 46 to 71 g (and even more if you're carrying multiples). Click through to learn about the healthiest meat, dairy, and plant protein sources, along with tasty ways to serve them.
To keep an egg-based breakfast from getting boring, try these egg white and turkey bacon wrap or take eggs to an elegant new level with this summer squash frittata. Add some protein to steamed broccoli and leafy greens by topping with grated parmesan cheese just before serving—or try this tasty recipe for parmesan-topped baked tomatoes. Parmesan also works well paired with fruit or stirred into soups and provides 10 grams of protein per 1-ounce serving.
Offering 8 grams of protein per 1-ounce serving, cheddar is another cheese that makes boosting your protein intake a breeze.


Use grated cheese as a garnish in soups, melt and stir with milk (8 grams of protein per cup) for a quick cheese sauce, or pair with an apple for a nutritionally balanced snack treat. It also takes kindly to a garlicky smoked sausage—diced and added in the middle of cooking—for even more protein power. Protein boosting powers bars are a quick, convenient way to give your protein intake an instant uptick.
Typically made with such ingredients as soy protein, seeds and nuts, and oats, power bars offer anywhere from 10 grams to 25 grams or more of protein. But try picking a bar made with other pregnancy-friendly ingredients, including berries and dried fruit (for vitamin C and some iron) and folic-acid fortified whole grains. And to keep it in perspective, 1 ounce of oats has TWICE the protein of wheat or corn flakes.
When choosing oatmeal, look for "slow cooking whole oats" or "steel cut" oats for maximum nutrition—oats are also a great source of insoluble fiber, which plays a key role in blood sugar control. Cook oats with milk for even more protein and extra calcium, toss in some chopped fruit for sweetness (and a few extra vitamins) and enjoy! Peanut butter contains 7 grams of protein per 2-tablespoon serving and can be spread or smeared on just about anything.
Almond butter and cashew butter come in close behind with approximately 5 grams of protein per serving.
A 6-ounce serving of nonfat plain strained, Greek-style yogurt contains 18 grams of protein—twice as much protein as most brands of regular yogurt.
Top with honey or drizzle with a little maple syrup and you have one protein-rich, taste bud-pleasing treat.




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