Compared to a non-pregnant woman, a pregnant woman needs more protein. It’s essential during prenatal period to support optimum fetus development including brain development, blood production, and cell growth. Off course, a pregnant woman is not only needs extra protein, she also need other nutrition such as carbohydrates, healthy fats, dietary fiber and adequate water to promote healthy mom and the fetus.
Nutrition experts as stated at Mayoclinic.com, recommend adequate daily protein intake that come from balance and various foods including animal and non-animal protein sources. Red meat and poultry including fish offer maximum benefit of protein intake. Still, those pregnant women should moderate the consuming of meat since it may contribute to saturated fats and cholesterol intake.
High protein snacks for pregnant women
Besides regular meal, health practitioner and nutritionist experts recommend pregnant women to choose healthy and high protein snacks. Below are some of expert recommendations on choosing those snacks:
1. Cottage Cheese. This yummy and creamy cheese is loaded with about 30 grams of protein per one cup serving. Sprinkle it as a salad topping or pair this cottage cheese with a ½ cup of sliced melon or pineapple for fresh snacking.
2. Whole grain crackers. This crackers can be serving with avocado or humus dip. Beside it protein content, this while grain cracker also packed with dietary fiber, vitamins, and minerals. It’s also good to promote health heart.
3. Fresh vegetables and fruits. Besides its protein content, fresh fruits and vegetables are also rich in various vitamins, minerals, dietary fiber, and antioxidants. The most recommended fruits and vegetables for pregnant woman are including apricots, papaya, cantaloupe, mango, pineapple, watermelon, asparagus, broccoli, kale, artichoke, spinach, parsley, and escarole.
4. Nuts. Nuts can be healthy and great protein snacks for pregnant women. It consists of dietary fiber, antioxidants, healthy fats, vitamins, and minerals. Cashews, almonds, pecans, pistachio, and walnuts are a great choice. According to WebMD, pecans is packed with high level of antioxidants, meanwhile almonds can reduce weight loss and bad cholesterol.
5. Beans and legumes. Similar to nuts, beans are also contains high level of protein. Soybeans contain about 29 grams of protein per 1 cup cooked serving, fava beans contain 13 grams per serving, and kidney beans contain about 16 grams per serving. Derived products of soybeans such as tempeh and tofu are also rich in certain amino acids and protein.