Pregnancy Nutrition

Protein

Protein foods come in many varieties. Meats, poultry, eggs, dairy, nuts, beans and legumes and soy products all provide good sources of protein in your diet. Overall, protein foods tend to be good sources of minerals, which makes them nutrititional powerhouses for meal planning.

Food aversions or nausea and vomiting of pregnancy can make it difficult for some women to get enough protein. Other women rely too heavily on convenience proteins, limiting thier variety of fruits and vegetables.

Vegetarians are able to consume enough protein from non-animal products during pregnancy. Vegans will want to be especially sure they have a source of B12 to help prevent anemia, but should have no problem with overall protein consumption.

 

Changing your Protein Intake

If you decide your diet would benefit from changing the types or amount of proteins you consume, here are some ideas for altering your menu.

Add beans to salads, soups, pasta sauces and sandwiches.

Add high protein yogurt or protein powders to smoothies.

Keep hard boiled eggs, bean dip or slices of cheese available to have with snacks.

Consider altering the vegetable to meat ratio of common meals such as sandwiches, burgers, pizzas and salads.

Add nuts to salads, cereal, yogurt or in desserts.

Become familiar with the amount of a protein food that is considered a "serving" so you know how much you are eating.