Protein-Rich Foods For Pregnancy: The Right Nourishment For You & Your Baby

1. Lean Meats And Poultry

Lean meats, such as beef, pork, and poultry are great sources of high-quality protein. They also include vital minerals like iron and vitamin B12, which are known to be important for red blood cell growth and the healthy operation of the brain system.

2. Fish And Seafood

Fish and seafood are enriched with protein and Omega-3 fatty acids, which can be beneficial for the baby's brain and eye development. They also play a vital role in determining the length of gestation and in preventing perinatal depression.  However, due to the potential presence of mercury in fish, it is imperative to exercise caution when consuming fish during pregnancy. 

Salmon, trout, prawns and sardines are low-mercury choices. Larger predatory fish, which have a tendency to collect higher levels of mercury, should typically be avoided.

3. Eggs

Eggs are a versatile and wholesome source of protein. They include vitamins, minerals, and vital amino acids. Additionally, they offer choline, a nutrient crucial for brain growth.[9] Cook eggs thoroughly to lower your risk of contracting salmonella. Including eggs in a well-balanced diet can contribute significantly to meeting the increased protein needs during pregnancy.

4. Legumes And Pulses

Legumes and pulses, including beans, lentils, chickpeas, and peas, are excellent plant-based protein sources. Additionally, they are a good source of fibre, iron, folate, and other necessary nutrients.

5. Dairy Products

In addition to being great sources of protein, dairy products like milk, yoghurt, and cheese also include calcium, which is essential for the growth of strong bones and teeth.

Along with milk, you can include protein supplements like Horlicks Mother’s Plus which contains an abundance of nutrients. The Choline and DHA composition in the drink fosters brain development and function of the baby. In the first 6 months, a newborn baby solely depends on the mother's milk for nutrition*. Horlicks Mother’s Plus provides the right mix of vital elements that help improve the quality of breast milk.

6. Nuts And Seeds

Nuts and seeds are delicious snacks packed with protein, healthy fats, fibre, and essential nutrients. Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are just a few of the delicious options available to you. 

7. Plant-Based Protein Sources

Plant-based protein sources play an important role for the requirement of protein-rich foods for pregnant women who are vegetarian or vegan mothers-to-be. Tofu, tempeh, seitan, quinoa, and edamame are excellent sources of protein and necessary amino acids.[12] A well-balanced and protein-rich diet in pregnancy can be achieved by including a mix of these plant-based foods in meals.

The Takeaway

The power of protein-rich foods during pregnancy cannot be overstated! It helps provide the right kind of nutriment and care you and your baby need. Remember - this is a remarkable moment in your life, and taking care of yourself and your baby is crucial. Speak with medical specialists or certified dietitians to make sure you satisfy your specific protein needs and keep a balanced diet during your pregnancy.

FAQs

1. Are Protein Powders Safe During Pregnancy?

Although generally safe to be consumed during pregnancy, it is highly recommended to consult with your doctor before adding any protein powders or supplements to your diet.

2. Is Horlicks Safe During Pregnancy?

Mother's Horlicks Plus is scientifically designed with 25 vital nutrients, taking into account the specific nutritional needs of pregnant and lactating mothers. It can be a beneficial addition to your protein-rich diet in pregnancy. However, it is important to consult your doctor or healthcare professional before adding any new supplements or products to your pregnancy routine.

3. How Can I Fulfil My Protein Intake During Pregnancy?

Protein-rich foods during pregnancy, such as lean meats, poultry, fish, eggs, legumes, dairy products, nuts, seeds, and plant-based protein sources, can help fulfil your protein intake.

4. What Not To Eat When Pregnant?

It's generally advised to stay away from meals like raw or undercooked meats, unpasteurized dairy products, raw or partially cooked eggs, raw seafood, certain fish high in mercury, as well as excessive amounts of caffeine and alcohol when you're expecting. It's critical to speak with a healthcare provider for individualised guidance on which foods to specifically avoid while pregnant based on your individual situation.