We all know how carbohydrates, proteins, and fats are the macronutrients forming the bulk of your food. If carbohydrates act as a source of energy during your pregnancy, proteins help in making the building blocks of your baby’s body.
Proteins are made up of tiny building blocks known as amino acids, they help in making cells and parts of your body.
So, how much proteins is required when pregnant?
Some women may require less or more depending on their weight, but for Indian women during pregnancy, it is recommended to consume 75-78 gms/day of protein divided into three or four servings.
When you notice that you are losing weight, have muscle fatigue, notice frequent infections or have severe fluid retention, you may be consuming fewer proteins.
How do proteins contribute during pregnancy?
Proteins are essential during pregnancy for the following reasons:
- Help in managing your sugar levels and prevents gestational diabetes
- Proteins help in increasing muscle mass (aids in weight management)
- Help in making your hair, bones, nails, and organs
- Help in making your RBC’s (hence reduces the chance of anemia)
- Make your baby’s soft tissue and placenta
What are the good sources of protein?
Vegetarian: Beans & pulses are a great source of protein, along with dairy products ((like milk, cheese, yogurt). Other sources include eggs, tofu, soya chunks, soya milk, nuts etc.
Non-vegetarian: Mainly includes lean meat, chicken, fish, and shellfish.
It is said that most women ignore the importance of protein in their diet during pregnancy and most fail to get the adequate amount. Consult your doctor and based on your health and body mass, the amount of protein consumed daily during your pregnancy can be decided.