Protein Rich Diet For Expecting Mothers
Proteins are indispensable for growth, as they are the 'building blocks of life'. Thus, for a new life to blossom, it will require a good amount of this 'building' nutrient'.
What role does protein play?
Proteins, from the expected mother's body, break down to amino acids and travel to the foetus. They are then used in the formation of new tissues, bone and muscle development. This supply of protein ensures normal growth of foetus and also a healthy birth weight.
Why exactly does the mother-to-be need EXTRA protein?
Well, the protein is not just for the foetus but also for woman's body which is preparing for pregnancy and post-pregnancy. As part of the preparation there will be growth in breast, uterine and placental tissues. Thus, growth of foetus + maternal tissues = extra intake of protein. Inadequate protein intake may cause water retention, muscle loss, fatigue, reduced immunity . It may also affect immunity of the newborn.
How much protein intake is required?
Pregnant lady is recommended 1.4g protein/ kg ideal body weight, which calculates upto 78 - 85g protein.
Which are the food sources?
For vegetarian mothers-to-be:
| Food list | Protein content |
| Milk(3.5%fat) | 10g/300ml(2 cups) |
| Cottage Cheese(Paneer,made from cow's milk) | 7g/40g(3 medium squared pieces) |
| Cheese | 7g/30g(1.5cubes) |
| Home-made curd | 5g/cup |
| Amaranth(Rajgira)/ Quinoa/ Buckwheat(kuttu) | 16g/120g(1 cup raw) |
| Hemp seed | 2g/5g(1 tsp) |
| Chia/ Flax seed | 1g/5g(1 tsp) |
| Dals and Pulses | 21g/3 cups cooked |
| Nuts(almond,walnuts,pista) | 3g/15no. |
| Bulgur wheat(dalia) | 4g/30g(2 heaped spoons) |
| Rice/wheat | 3g/30g(1/4 cup raw grain/3 heaped spoons flour) |
For non-vegetarian mothers-to-be:
| Food list | Protein content |
| Cooked Lean meat(chicken breast/leg/thigh) | 13g/50g(size of half a deck of playing cards) |
| Cooked Fish(sardines,salmon,mackerel) | 11g/50g(1/4 fish) |
| Boiled Egg | 6g/50g(1 whole egg) |
| Milk(3.5%fat) | 10g/300ml(2 cups) |
| Home-made curd | 5g/cup |
| Dals and Pulses | 14g/2 cups cooked |
| Nuts and Seeds(almond,pista etc) | 3g/15no. |
| Cereals(Dalia/jowar/wheat/rice) | 15g/120g(1 cup raw) |
Foods such as fish,chicken and egg should be cooked thoroughly to avoid bacterial contamination. Besides, fish may contain high levels of mercury which may endanger foetuses growth. Hence, pregnant lady is advised not more than 2-3 servings of fish/week.
Estrogen plays an important role during pregnancy. Soyabean is a source of plant-estrogen which does not allow the natural hormone to perform its role. This might compromise pregnancy outcomes. Thus, avoidance of soy products is recommended.
Apart from ensuring adequate protein intake, the mother-to-be must also ensure optimal water intake, daily activity and a well balanced diet for a healthy growing foetus.
