MS, RD, LDN, CSSD, CBS
Rachel holds a Master’s in Nutrition Communication from Tufts University and is also a Board Certified Specialist in Sports Dietetics. She works as a nutrition and wellness coach with focuses on infant and maternal nutrition, mindful eating, and weight loss.
Protein is necessary for almost every cell in the body; from our skin, muscles, organs, nails, and hair, to our blood and hormones. For this reason, our protein needs increase when pregnant and breastfeeding to help support a growing uterus, breasts, milk, and blood supply, as well as help our baby develop and grow.
In general, the Recommended Daily Allowance (RDA) for
non-pregnant, non-breastfeeding women over 19 years old is 46 grams. For
pregnant and breastfeeding women, it is 71 grams. While this recommendation is for an average
woman, it’s a great place to start to ensure you are meeting a minimum
Protein sources and gram amounts:
*pregnant women should eat no more than 6 ounces of high mercury fish per week
**Note that all protein estimates are approximate, and based on 3 oz of meat/fish, ½ cup grains or beans, 8 oz milk, and 6 oz yogurt, unless otherwise noted.
For more on this topic, check out the following articles:
Our Happy Family Organic Superfoods Cookbook for Baby & Toddler is chock-full of yummy, easy-to-prepare meals your whole family will love.