Eating a diet high in protein is always a good idea, and in pregnancy and postpartum, it continues to be an important macronutrient for a variety of reasons. We’re teaming up with The MINT PRJCT to provide all the deets on how much protein you need, how to get it, and what to do if nausea is killing your protein vibes.
Also, remember that pregnancy and early postpartum don’t need to be a time for strict macro tracking but for focusing on getting plenty of nutrients for mama and baby!
Why Protein During Pregnancy and Postpartum?
When pregnant, adequate protein is critical for ensuring the proper growth of the baby’s tissues and organs, including the brain. It also helps with the mother’s breast and uterine tissue growth.
How Much Protein During Pregnancy?
Most experts will agree that 70 to 100 grams of protein per day is a good target to start with, aiming for at least 100 grams, if not more, in the 3rd trimester.
Good Sources Of Protein
- Lean Meat
- Poultry
- Seafood
- Eggs
- Greek Yogurt
- Cottage Cheese
- Beans
- Lentils
- Seeds & Nuts
Don’t be afraid to add some fun things too! Like protein pancakes and waffles, or this high protein skillet recipe (:
What If I’m Nauseous?
Meat might be the last thing you want if you’re feeling nauseous, but studies show a high-protein diet can actually help with nausea. If meat sounds horrible, try to get in a protein shake or smoothie. Eggs can also be bland enough to get it in.
I hope these pregnancy and postpartum protein hacks help!
Want To Learn More?
THE MINT PRJCT has a Pregnancy and Nutrition Guide available on their website to help you navigate nutrition through your entire pregnancy!
