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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