Are You Eating Enough Protein During Pregnancy?

Protein is often referred to as the “building block of life,” and during pregnancy, it becomes even more vital. Every cell in your body, and your baby’s, depends on protein to grow and function properly. Yet, many expecting moms unknowingly fall short of this crucial nutrient.

When you think about nutrition during pregnancy, you might be more focused on calories or carbs, but here’s the truth: protein should be the centerpiece of your diet.

Why Protein is Essential During Pregnancy

As your body supports the growth of your baby, the demand for protein skyrockets. It’s not just about fueling your muscles—protein plays a key role in your baby’s tissue development, organ formation, and brain health. By the time you’re in the third trimester, your protein needs are significantly higher than most general recommendations, reaching around 70 to 100 grams per day, depending on your weight and activity level.

Without enough protein, you might feel more fatigued, experience muscle weakness, or struggle with blood sugar control. Many moms notice an increase in cravings when they’re not getting enough protein, leading to more highs and lows in energy.

Are You Getting Enough?

Surprisingly, many pregnant women, especially in their second and third trimesters, aren’t consuming enough protein to meet their needs. In fact, a 2021 study found that 40% of second-trimester moms and 67% of third-trimester moms weren’t hitting optimal protein intake levels.

But don’t worry, increasing your intake isn’t as hard as you might think. Simple shifts in your daily meals can help ensure you and your baby are getting the nutrients you need for a healthy pregnancy.

How Much Protein Do You Need?

Pregnancy increases your protein needs significantly. Experts recommend at least 80 grams of protein per day in early pregnancy and over 100 grams per day in the later stages. Keep in mind that these numbers can vary based on your weight and level of physical activity, so listen to your body and adjust as needed.

For reference, here are some high-protein foods you can easily incorporate into your diet:

• Eggs: A great source of high-quality protein and choline, essential for brain development.
• Meat: Beef, chicken, and pork are rich in both protein and essential nutrients like iron and B vitamins.
• Fish: Fatty fish like salmon are packed with protein and omega-3s for your baby’s brain health.
• Dairy: Full-fat yogurt and cheese offer a great mix of protein and healthy fats.

Quick Tips to Increase Protein Intake

• Start with breakfast: Have eggs or Greek yogurt to set a protein-rich tone for the day.
• Snack smart: Keep protein-packed snacks like hard-boiled eggs, cheese, or nuts on hand.
• Make protein the star: Focus on building your meals around protein sources, and pair them with healthy fats and veggies for a well-rounded plate.

The Power of Protein: My Personal Experience

During my pregnancies, I found that prioritizing protein made a world of difference in how I felt. Initially, like many expecting moms, I worried about gaining weight and thought carbs would give me the energy I needed. But once I started focusing on adding more protein into my diet, my energy levels became more stable, and I felt fuller and more satisfied after meals.

It wasn’t about eating more, it was about eating smarter. And protein was the key to unlocking that balance. By the end of my pregnancies, I not only felt healthier, but I also noticed fewer cravings and more consistent energy throughout the day.

Takeaway: Make Protein Your Pregnancy Powerhouse

Whether you’re in your first trimester or nearing the end of your pregnancy, protein should be at the forefront of your nutrition. It’s not just about avoiding cravings or feeling full—it’s about providing your baby with the nutrients they need to grow and develop in the best way possible.

Have questions about your protein intake or pregnancy nutrition? Book a free discovery call or share your thoughts in the comments below—I’d love to hear from you!