Complete Protein During Pregnancy for Health

Protein is a structural element of your body and your baby's body. New tissues and organs grow by laying down and combining millions of proteins. Protein is formed by amino acids, 12 of which the body produces naturally and 9 of which, called essential amino acids, must be added to the body through our food. To make sure this process happens properly eating complete proteins is necessary during pregnancy.

Why is protein important for pregnancy health?

Protein has taken on a new importance in the health of pregnancy through the work of Dr. Tom Brewer, a physician who specialized in preeclampsia and toxemia patients in a Chicago suburb clinic in the 1960's. Dr. Brewer's work revealed the importance of good diet in preventing these pregnancy health risks and complications.

Protein is used to build the baby's tissues, build a healthy placenta and create red blood cells. Protein deficiency has been linked to reduced placental growth and function. Poor protein intake also has a higher risk for impaired brain development and increased risk of preecplamsia.

How much protein for a pregnant woman need for proper health?

A pregnant woman needs about 80 grams of complete protein each day for optimal health. Because prenatal vitamins and mineral supplements do not provide protein it is worth tracking how much you are eating each day during pregnancy.

What is a complete protein and an incomplete protein?

Remember those 9 essential amino acids that are needed through our healthy diet? Animal proteins have all 9 of these essential amino acids and so are considered complete protein sources. There are three groups of vegetable protein sources: grains, legumes or nuts and seeds. These proteins are called incomplete proteins each group has one or more of the essential amino acids either missing or in only minute amounts.

How can I make sure I get healthy and complete proteins?

Eating animal sources of protein like eggs, milk, fish, poultry, and meats are all sources of complete proteins. Avoiding high-fat and red meats during pregnancy is always a healthy decision but eggs, milk, fish and poultry are lean options.

For a pregnant vegetarian, consuming complete proteins means paying attention to the protein groups and eating healthy foods from at least two of the three groups each day. Often, healthy meals can be made from two or more groups at a single meal! Protein sources from the grain group include: barley, cornmeal, oats, rice, pasta, rye and wheat. Healthy sources of protein from the legume group include: beans, peas, lentils, peanuts and soy. The nuts and seeds category includes: sesame seeds, sunflower seeds, pumpkin seeds, walnuts, cashews and almonds.

In my pregnancy nutrition classes I have check sheets for my students to keep track of protein and other foods throughout the week to make sure they are meeting their minimum needs for health during pregnancy. I suggest doing this for at least one week during pregnancy to make sure your healthy eating habits are really as healthy as you think!

More pregnancy nutrition and health resources can be found in the resource section below.