Protein is “PRECIOUS” during pregnancy, rightly called as Macro Nutrient meaning it is imperative. Originating from the word ‘Protein de primaries’, it is one of “The Most Important Nutrients” crucial that you need to consume throughout your pregnancy. The baby’s organ development takes shape from the second trimester, hence 20% to 25% of the daily intake of calories should necessarily be in the form of Proteins.
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It helps in:
During Pregnancy you need at least 3 – 4 servings of protein a day
*1 SERVE OF PROTEIN = 30gms of pulses 1 tsp = 5grams; 30 grams = 6 tsp (uncooked)/50 gms of Meat/Chicken/Fish
*MILK – 1 SERVING = 100 ml
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You could get proteins from:
1. VEGETARIAN SOURCES :
Milk and milk products
Eggs – Milk, Soya milk, Curd/Yogurt, Cheese, Mayonnaise, Eggs, Paneer – made with Milk or Soya Milk (Tofu )
2. Meat
White and Red Meat, Fish, Eggs
Eggs are considered as a “Reference Proteins” Or Standard Proteins, a perfect source of Protein and is exemplified due to its quality and extent of being absorbed and utilized by the body
Meat is regarded as what we technically call a “High Biological Value Protein” – once again depicting the fact that these proteins are of significant value to the body.
3. Dals
Toor/ Red Gram Dal, Moong/Green Gram Dal, Masoor Dal, Chana Dal, Legumes such as Black Peas, Chick Peas, Kidney Beans (Rajmah), Soya bean etc.
Worried about managing protein for you and your baby because you are a strict vegetarian?
Nuts like Almonds, Pistachios, Walnuts, Peanuts, Brazil nuts, Hazelnuts and Oil Seeds like Sunflower, Pumpkin, Sesame seeds etc., are not only rich in heart-healthy fats but also contain good quality proteins. Though these are calorific in nature, they are recommended for people of all ages, including those who are battling to whittle their waistlines!
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One more quick snippet for those who are lactose intolerant, do not worry that you are missing out on Milk proteins – there is always the Soya Milk, Yogurt (it is common knowledge that Yogurt is far easy to digest compared to Milk), Tofu and Whey water to give you more protein into your diet meal.
Proteins are building blocks of life and form the foundation stone for a sturdy body. Proteins are stakeholders for the energy givers to deliver energy to the body and therefore important for adding nutrient power to your meal. Protein adds nutrient power to your diet.
Must Read: The Ultimate Indian Pregnancy Menu
Don’t miss it in your meal.
