Pregnant and Protein

Rachickidee

Hello all,

So my goals have definitely changed on here. I am 11 weeks pregnant. My doctor told me I should try to get 90 grams of protein a day. So I am using this site to keep trackof that mostly. I am struggling because a lot of meat (that I normally loved) like chicken makes me sick. I have been drinking skim milk, eating protein Luna bars, yogurt and my husband has even made me some protein shakes. It is hard to get 90 grams though, does anyone have any other recommendations that might mix it up, and also help me achieve my 90 gram goal daily? Thanks,

P.S. Does anyone know how many calories I should try to reach now that I am pregnant and not trying to lose weight?

angel79202

per mama health:

Eating the right number of calories lets you and your baby gain the proper amount of weight. During the first 3 months of your pregnancy, you do not need to change the number of calories you are eating.

Normal-weight women need an extra 300 calories each day during the last 6 months of pregnancy. This totals about 1,900 to 2,500 calories a day. If you were underweight, overweight, or obese before you became pregnant, or if you are pregnant with more than one baby, you may need a different number of calories. Talk to your health care provider about how much weight you should gain and how many calories you need.

meagalayne

Try greek yogurt instead of skim/fat free. It takes some getting used to, but with 20g of protein per 175g serving, it's hard to beat. I also add cottage cheese to just about anything and it's VERY yummy! If you can pick up the low sodium stuff, you're set. Try some mixed in with scrambled eggs, or in your oatmeal in the morning. It's very versatile.

sweetie89207

there are some fruit protein drinks out there that i know stores have that contain like 20 grams of protein in the 20 oz bottle so that may b a good route for days when u get done with dinner and see u need another 20 grams or whatever...like a just in case drink

NoAdditives

You should be getting about 300-500 extra calories per day during the 2nd and 3rd trimesters. But, don't worry so much about the number of calories, just go with what your body tells you. Try not to go overboard though!

For protein, try eating beans and eggs, if you can. When I was pregnant with my daughter I had horrible morning sickness and eggs made super sick. Also, you can try having your husband cook meals so that he can hide chicken and other forms of protein in foods.

FitWithMae

I work for a dietitian and this is one of the infomative articles we give to patients. Congrats and good luck with your pregnancy.

EATING FOR TWO? GOOD NUTRITION DURING PREGNANCY AND LACTATION
The Importance of Nutrition during Pregnancy

Nutrients from the foods you eat become the building blocks that form the organ systems, brain, skeleton, muscles, and all the components that make up your baby. Therefore, what you eat can be one of the most important factors in determining your baby’s future health.

Pregnancy Weight Gain

60% to 70% of pregnant women gain too much or too little weight during pregnancy, which can lead to potential risks. Total recommended weight gain depends on your pre-pregnancy weight:



Pre-pregnancy Weight Recommended Pregnancy
Weight Gain
Normal weight (BMI 20-24.9) 25-35 lbs
Underweight (BMI <20) 28-40 lbs
Overweight (BMI >25) 15-25 lbs

The rate of weight gain during pregnancy should be gradual with most occurring during the last trimester. Only a 2- to 4-lb gain is recommended during the entire 1st trimester, whereas approximately 3-4 lb/month is recommended during the 2nd and 3rd trimesters.
Energy Needs during Pregnancy

You should not actually “eat for two,” or double your calorie intake. However, in order to gain weight, you do need to eat extra calories. Energy needs for pregnant adult women typically range from 2500–2700 calories/day, but may be more or less depending on factors such as pre-pregnancy weight, height, age, and activity level.

No additional calories are needed during the 1st trimester since the size of the baby is still very small, and recommended weight gain is minimal. However, you should eat an extra 340 calories/day during the 2nd trimester and an extra 450 calories/day during the 3rd trimester to provide much-needed energy for your rapidly growing baby.

What is a Healthy Diet?

A well-balanced, healthy diet is one that provides nutrients in the correct proportions from a wide variety of foods, emphasizing nutrient-dense foods - those that are high in nutrients relative to the amount of calories they contain. The following table summarizes foods included in each food group, the amounts of foods that count as one serving, daily recommended servings, and key nutrients supplied.

Food Group
Foods Included in Group
Counts as One Serving
Recommended Servings/Day
Key
Nutrients

Bread and Grains
Whole grain or enriched breads and cereals
Rice, pasta, and other grains
1-oz slice

1 oz

1/2 cup
9 or more servings daily -
>50% from whole grain sources
Iron
Folic Acid
B-vitamins
Fiber
Carbohydrates

Vegetables
Dark green leafy vegetables
Other raw or cooked veggies
1 cup

1/2 cup
4 or more servings daily
Vitamin C
Vitamin A
Fiber
Carbohydrates

Fruit
Fresh fruit
Fruit juice (100%)
Berries, melon
Canned fruit
Dried fruit
1 whole, small
3/4 cup
1 cup
1/2 cup
1/4 cup
3 or more servings daily -
Fresh fruits are the best choice for fiber
Vitamin C
Vitamin A
Fiber
Carbohydrates

Milk
Milk and yogurt (non-fat/low-fat)
Soy milk or yogurt
Cheese
1 cup

1 cup
1-1/2 oz
4 or more servings daily
Calcium
Riboflavin
Carbohydrates
Protein

Meat and Meat Alternatives
Lean beef, pork, poultry, or seafood
Beans or legumes
Eggs
Nuts and seeds
Nut butter
2–3 oz

1/2 cup cooked
1 whole
1/3 cup
2 Tbsp
2 or more servings daily
(1/2 cup beans, 1 egg, or 2 Tbsp peanut butter = 1 oz meat)
Iron
Protein
Vitamin B6
Vitamin B12
Fat

Other Foods
Butter, margarine, oils, jams, desserts, dressings, cookies, soft drinks, candy, chips, snack foods
Serving sizes vary; eat only in moderation
No amounts recommended
This group is a significant source of sugar, fat and sodium.


Note: Omega-3 fats, which are essential for brain growth and development, are present in fish and seafood, as well as some eggs, nuts (walnuts), seeds (flax) and oils (canola, soy). Do not eat any shark, swordfish, king mackerel, or tilefish (golden or white snapper) because they may contain high levels of mercury. Also, limit “white” or “albacore” tuna to 6 oz per week, and limit “light” tuna to 12 oz per week. Fish that contain low amounts of mercury include salmon, shrimp, pollock, cod, halibut, and catfish.

Managing Nausea and Other Pregnancy Symptoms

You may experience some of the following gastrointestinal upsets and symptoms during your pregnancy: nausea, vomiting, heartburn, constipation, hemorrhoids, food aversions or intolerances, and food cravings. Some tips for dealing with these issues include:

Eat small, frequent, dry meals and snacks, eating at least 4 to 6 times/day
Eat at least 25-30 grams of fiber/day
Drink at least 6-8 glasses of liquid/day - primarily water
Choose foods that you tolerate well - you’ll learn by experience
Eat saltine crackers or other dry, bland carbohydrates before getting out of bed
Eat cold foods rather than hot foods
Avoid strong food odors - use a fan to reduce odors while cooking
Avoid highly seasoned foods and heavy, fatty foods
Eat only solid foods at meals and liquids between meals
Add ginger to foods - a natural remedy for nausea
Suck on a fresh lemon wedge or drink water with fresh lemon juice
Eat slowly and take time to enjoy the food you are eating
Find smart nutrition substitutions when craving empty calories – for example:
Chocolate – try fat-free chocolate syrup drizzled over fresh strawberries
Sweets – try dried fruits (apricots or raisins) or low-fat yogurt with fruit
Salty foods – try low-fat popcorn sprinkled with herbs
Tips for Healthy Snacking

Snacks are a great way to satisfy hunger pangs or cravings between meals, help manage nausea, and, if chosen wisely, add important nutrients to your diet. Make fruits and vegetables more convenient by having small containers of them already washed and chopped up in your refrigerator. Also, keep individual containers of low-fat milk or yogurt, 100% fruit juice, whole-grain crackers or pretzels, and low fat granola bars on hand. These snacks are convenient to carry to work or bring on long car rides.

Here are some healthy snack suggestions:

Granola bar or other healthy snack bar with fat-free milk
Chopped fruit topped with yogurt and chopped nuts
Wheat crackers and apple wedges with cheese slices
Baby carrots dipped in hummus or low fat ranch dip
Rice cakes or graham crackers with peanut butter and banana
Trail mix made of nuts, seeds, and dried fruit
Rolled up turkey and cheese slices with pear wedges
Good Nutrition During Lactation

Good nutrition is also important following your delivery, especially if you are nursing. Breastfeeding increases your need for calories as well as many key nutrients. Women who are nursing need an additional 500 calories/day during the first 6 months and 400 calories/day during the second 6 months to ensure adequate milk production. Key nutrients include protein, calcium, zinc, folic acid, and vitamins E and B6. Be sure to drink plenty of water to help you stay well hydrated. Also, limit caffeine and alcohol as these may affect breast milk and the let-down reflex (alcohol). If you are trying to lose the weight you gained during pregnancy, be sure to lose weight gradually by eating a healthy, well-balanced diet and exercising regularly.

The Bottom Line

As always, be sure to discuss your diet and eating plan with your health care professional. With all this information, some determination, and motivation, you can begin a journey of healthy eating to help ensure the optimal growth, development, and future health of your baby, as well as optimizing your own health and well-being. You both deserve it.

KatieM7

When I was pregnant I ate hard boiled eggs, peanuts, beef jerky, peanut butter on bread/crackers. But everyone's body is different and you like you said the chicken makes you sick so go with what your body can handle. Congrats on being pregnant though.

Rachickidee

Thanks for the posts, they were helpful.