The Best Protein Sources for Women Who Are Pregnant. 

Protein intake is essential for fetal growth and the mother's increased needs during pregnancy. Here are some of the greatest pregnancy protein sources:

Lean Meats: Chicken, turkey, and beef are high-protein choices. Eat lean cuts to reduce saturated fat.

Fish and seafood are high in protein and omega-3 fatty acids, especially DHA, which is critical for prenatal brain and eye development. Low-mercury fish include salmon, trout, sardines, and shrimp.

Eggs: Nutrient-rich and flexible protein. They contain all needed amino acids, vitamins, and minerals like choline, which helps grow the fetal brain.

Dairy Products: Milk, yogurt, and cheese are rich in protein, calcium, and vitamin D. Choose low-fat or fat-free foods to reduce saturated fat.

Beans, lentils, chickpeas, and peas are plant-based protein sources rich in fiber, iron, folate, and other vitamins and minerals. They enrich vegetarian and vegan diets.

Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense protein sources with beneficial fats and fiber. They can be eaten as snacks, added to yogurt or salads, or topped.

Adding a mix of these protein sources to meals and snacks can help pregnant women achieve their protein demands and support fetal growth. 

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