Protein in Pregnancy

"Eat your protein!" That is what everyone seems to be telling me. "It helps the baby grow." "You need 80-100 grams while pregnant."

Apparently I have been having trouble getting adequate protein. Now, I am keeping a food diary to account for every gram I eat for two weeks.

I am not a big meat eater. In fact, I am not a big eater in general. But, while pregnant, I do understand the importance of eating adequately for my baby's sake.

I like beans, nuts, fish, turkey, and chicken for protein. But, did you know that raw, organic fruits and vegetables can also be a great source of protein? Meat is not the only way! I found a website that helps me calculate every type of food for its protein content and am happily calculating each bite of fruits and vegetables into this amount as well.

I also like to have a protein smoothie with pea protein powder. A typical smoothie consists of 1/2 a banana, 1/2 c. peaches, 1/4 c. blueberries, 1 c. rice milk, a handful of raw spinach, and a scoop of protein (all organic ingredients of course). This is at least 35 grams of protein in this powerful and filling breakfast.

Looks like I will be browsing some cookbooks for some new recipes to spice up my diet. I am open to suggestions for vegan and vegetarian recipes too!

Nutrition: This for That

Start thinking about how to eat differently in order to maintain your health and the health of your growing baby even before you become pregnant. It is really important to prepare your body ahead of time to allow for the best environment for your growing baby and so that you feel your best while pregnant. Changing your bad eating habits can even increase fertility.

Below are just a few foods and ingredients that are a little more healthful than the usual. Of course, I recommend organic as much as possible, especially during pregnancy.

*Honey or Agave Nectar for Sugars and Artificial Sweeteners
*Ground Turkey for Beef
*Juiced Frozen Mango Puree or a Fruit Smoothie for Ice Cream
*Brown Rice for White Rice
*Spelt, Whole Wheat, or Brown Rice Pasta for Regular Pasta
*Rice Crackers or Brown Rice Cakes for Chips and Crackers
*Whole Grain Carrot or Zucchini Muffins, Cookies, and Bread for Cookies, Cakes, and Bakery Items
*Avocado Dip, Hummus, Salsa for Dressings and Rich, Creamy Dips
*Plain Yogurt with Nuts/Dried Fruit/Granola and Sweetened with Agave Nectar for Ice Cream
*Garlic Cloves, Pepper, Lemon or Lime Juice, and other low sodium spices and herbs for Salt

PLUS LOTS OF:
Veggies (raw and steamed) and Fruits (raw and dried): carrots, broccoli, zucchini, squash, raw dark leafy greens, beets, cabbage, apples, bananas, plums, pineapple, mango, peaches, blueberries, apricots, grapes, oranges, pears, and grapefruits. EAT THE RAINBOW!

Protein: beans, lean meats such as wild caught tilapia and salmon, turkey, and chicken, and yogurt.

Grains/Carbohydrates: brown rice, spelt, whole wheat, and multi whole grains.

Fats: avocados, nuts, and olive oil.

And....drink Water! Water! Water! Try for a gallon a day while pregnant, especially during the hot, summer months. A gallon will be drinking about 1 liter every 2 hours during a 12 hour day. It will also be important to limit, if not totally eliminate, caffeine while pregnant and trying to conceive. That includes: coffee, soda, tea, and energy drinks.

Frequent small meals are important during pregnancy. Planning ahead and packing healthful snacks for on the go or at work is key to maintaining your appetite and energy.

Kickin' It

My bad habit that is.

Caffeine

I have had a hunch that is been affecting my fertility. When we conceived last summer, I was not drinking caffeine. But, because of my work schedule these days, I have been drinking more coffee in the past several months. I would say that I drink an average of 12 oz. per day. That isn't a lot compared to the intake of many, but it is more that I feel I should be having.

After about seven months of trying to conceive with no positive outcome, I have decided to take a good look at my diet. Caffeine is the first to go and here is why. Some studies have shown the link of caffeine consumption and the ability to conceive. For example, one study showed that women who have an intake or 300mg of caffeine per day have a 27 percent less chance of conceiving compared to those who do not have caffeine. So now it will be herbal tea for me.

What will be the next nutritional change? I am not sure. Stay tuned.