Protein. A “buzzword” in the nutrition community that comes up in almost every conversation I’ve had with someone about healthy eating. And honestly for good reason as it is essential to our physical, mental, and emotional health. Protein is broken down into amino acids which are the building blocks of hormones, neurotransmitters, and enzymes. They are also used to build and repair muscles and bone, all of which contribute to our overall health and well-being.

Most people find it hard to get enough protein into their diet as it is, but added pregnancy requirements can be even trickier to attain especially with food aversions, nausea, and a heightened sense of smell. However, during pregnancy the body needs increased protein requirements to support the growth of maternal tissues, increased blood volume, and the growth and development of the fetus and placenta.

How much protein should I be eating?

Before continuing I want to highlight the difference between estimated average requirements (EAR) and recommended daily allowances (RDA) for nutrients because I will be using these terms in the next paragraph. The RDA is an estimate of the amount of a nutrient sufficient to meet the needs of 97–98% of a healthy population, while the EAR is the estimated requirement for 50% of a healthy population (Institute of Medicine, 1998).

The EAR for protein for a non-pregnant woman is 0.66g/kg body weight (bw)/day. In the first trimester, protein requirements don’t change substantially so aiming for this EAR is advised. However, in the second and third trimesters the EAR for protein increases to 0.88g/kg bw/day. In comparison, the RDA for women in the first trimester is 0.8g/kg bw/day and increases to 1.1g/kg bw/day during the second and third trimesters.

With all of that said, results from a 2021 study “indicate that many pregnant women, in particular those beyond the first trimester of pregnancy, consumed suboptimal levels of protein” relative to the recommendations set forth by the Institute of Medicine (Murphy, Higgins, Bi, & Barraj). Simply put, pregnant women are often not consuming enough protein.

How can I increase my protein intake?

• Regularly consume high protein foods such as eggs, beef, poultry, seafood and dairy products
• Increase plant based proteins such as legumes (ex. lentils), beans, nuts, seeds (ex. chia, flax, hemp), quinoa, and tofu
• Add a high quality collagen powder to soups, chilis, stews, oatmeal, coffee, smoothies, and yogurt (I like the Genuine Health collagens)
• Find a protein powder that you enjoy and add it to water, milk, oatmeal, smoothies, and yogurt (I like the Garden of Life plant based protein powders)
• Switch to Greek yogurt which contains more protein than traditional yogurt
• Try to include a high protein food at each meal and snack

Sample High Protein Meals During Pregnancy

Breakfast: scrambled eggs with Greek yogurt and toast (bonus: top the Greek yogurt with some nuts and seeds for even more protein)

Lunch: Mediterranean quinoa bowl with tofu, chickpeas, tomato, cucumbers, olives and parsley in a lemon and herb tahini dressing

Dinner: roasted chicken with cheesy mashed potatoes and broccoli

Snacks: sliced apple with peanut butter, homemade trail mix, protein smoothie

Obviously, these are only some of the options available to you when thinking about ways to increase your protein consumption during pregnancy. There are so many amazing options available to us and I’d be so happy to chat with you about them. Ensuring you are obtaining adequate protein levels doesn’t have to be an exact science. Try out some of my tips and tricks above and I’m sure you’ll be well on your way to upping your protein intake and likely feeling better as a result.

If you are still struggling with meal ideas and supplements that will provide you with ALL the macro and micronutrients you require, please check out my Specialized Programs for preconception, pregnancy, and postpartum! Working with a registered holistic nutritionist like myself can support you on your journey to motherhood and beyond as you work to build up, increase, and replace nutrients that are often depleted by stress, pregnancy, and postpartum! Reach out to me at sarah.sajnovic@gmail.com with any questions or comments you have, or message me on my “Let’s Connect!” page at sarahsajnovic.ca. Can’t wait to hear from you!

References

Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes: A Risk Assessment Model for Establishing Upper Intake Levels for Nutrients. Washington (DC): National Academies Press (US); 1998. What are Dietary Reference Intakes? Available from: https://www.ncbi.nlm.nih.gov/books/NBK45182/

Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients. 2021 Feb 28;13(3):795. doi: 10.3390/nu13030795. PMID: 33670970; PMCID: PMC7997328.