Get Your Protein

Protein is very important during pregnancy.  Dr. Tom Brewer & his research recommends that each low-risk healthy mom should consume 80-100 grams of protein daily.  The World Health Organization recommends each mother get at least 75 grams of protein daily. 

In low-risk, otherwise healthy moms, eating healthy can help prevent anemia, diabetes, hypertension, pre-eclampsia, and premature delivery.

Foods high in protein - Dairy products, meats, bean, lentils, legumes, whole grains, nuts & Spirulina Blue-Green Algae.  Fruits & veggies also have protein, but at lower levels.

Below I have listed foods and the protein portions.  Additionally, you will find a recipe for a protein milk shake that can help supplement your protein intake if you are not getting enough or use to help during bouts of morning sickness.  The milk shake can be frozen and scooped like ice cream too.

If you are snacking on nuts and seeds, the list below will help you figure out how much protein you are getting.

Nuts and Seeds

• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams

Below you will find some basic protein information on dairy products a couple veggies.

 

Eggs and Dairy

• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz
• 1/2 C cooked cabbage - 1.2 grams
• 1/4 C Spinach - 1 gram

If you are a carnivore, here is a breakdown of protein in meats. A basic easy way to figure it out, 1 oz of meat = approximately 7 grams of protein.

Beef

• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce

Chicken

• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish

• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein

Pork

• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams

Keep in mind the average mom should get approximately 2,500 calories daily up through 20 weeks gestation.  After 20 weeks and throughout the rest of the pregnancy caloric intake should be bumped up to 3,000 daily calories.  This will give you the average weight gain of 25 to 35 pounds.

                                                 

Pregnancy Protein Milk Shake

During your pregnancy it is very important to eat enough protein each day.  It is recommended to eat a minimum of 80-100 grams daily.  If you are not gaining weight or having a hard time keeping food down, this protein milk shake can sometimes help.

                                                          Protein (grams)/    Calories

1 Quart Whole Milk                                              38.71           549

½ Cup Powdered Milk                                             17.00           320

 1 Cup Organic Frozen Vanilla Yogurt                          12.08           208

3 Tablespoons Peanut butter                                    12.00           200

1 Banana                                                             0.9             72

                                                             

                                                           80.69      1,349 Calories  

                                                 

·         Optional – Add additional fruit if you prefer.

·         Add some ice if you want to thin it.