According to Dr. Manan Vora, orthopedic surgeon and co-founder of NutriByte Wellness (India), during pregnancy, a woman's body undergoes many changes in shape and structure.
Strengthening your muscles will help support your increased weight and maintain stability, especially as your belly grows. Strong muscles will help reduce stress on your joints and bones, especially your back and hips.
Protein is an essential nutrient during pregnancy, playing an important role in maintaining body structures such as muscles, skin and bones, and supporting the production of hormones needed for muscle growth and development.
Providing enough protein for the body not only helps pregnant mothers maintain their health but also supports fetal development, because amino acids in protein are essential for cell development.
Dr. Vora recommends that pregnant women consume about 70 grams of protein per day. However, this need can vary depending on each person's weight and activity level.
Getting enough protein can help reduce the risk of complications such as slow fetal growth or premature labor.
Below are 5 protein-rich foods that pregnant women should consider adding to their daily diet to ensure the health and development of the fetus:
Eggs: Eggs are a source of high-quality protein, providing 13 vitamins and minerals, Omega-3 fats, and antioxidants. They are a great choice for healthy fetal development.
Beans: Beans, including peas, soybeans, peanuts and lentils, provide a variety of vitamins, minerals and protein. They are also rich in fiber, which helps prevent common digestive problems during pregnancy such as constipation and hemorrhoids.
Lean meat: Lean meat not only provides protein but also contains iron, helping mothers supplement red blood cells for the body and support fetal development.
Whole grains: Grains such as quinoa, oats, and barley are good sources of folic acid, which is important for cell growth, and are high in fiber. Fiber helps improve digestion and keeps you feeling full longer.
Protein powder: If pregnant women have difficulty getting enough protein through food, protein powder is an effective supplement option. Protein powder can be made from plant sources such as soybeans, peas or animal products such as eggs and milk.
However, before pregnant women supplement with protein powder, they should consult their doctor.
Dr. Vora also mentioned other healthy foods during pregnancy such as fish, dairy products, nuts, berries, and sweet potatoes. All of these foods contribute to providing adequate nutrition for both mother and fetus throughout pregnancy.
