MS, RD, LDN
Janel holds a Master’s in Nutrition Communication from Tufts University. As the recipient of the 2010 Massachusetts Young Dietitian of the Year award, she believes in making healthy eating simple, sustainable, and delicious.
Protein is necessary for 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, breastmilk, 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.
But if you’re pregnant with multiples – (twins, triplets, or
more!) – your protein needs are even higher. For moms pregnant with twins, the
recommendation is typically to eat 100 grams or more of protein each day, and
that amount increases with each baby.
Many foods are rich in protein,
and not just foods from animals. Here’s a helpful guide of protein sources and
amounts based on their recommended portion size. However, with your increased
protein and calorie needs, you may benefit from doubling or even tripling the
portion size of protein-rich foods to meet your needs:
The below meal and snack ideas will help you meet your
protein needs (with plenty of vegetarian options if you don’t eat meat!).
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.