Protein in your Pregnancy Diet

Why you need protein during pregnancy

The amino acids that make up protein are the building blocks of your body’s cells – and of your baby’s body as well. It’s important to get enough protein throughout your pregnancy, but especially during the second and third trimesters, when your baby is growing the fastest and your breasts and organs are getting bigger to accommodate the needs of your growing baby.

How much protein you need According to the BabyCenter Medical Advisory Board:

Pregnant women: about 70 grams (g) of protein per day

Non-pregnant women: about 45 g

You don’t have to get the recommended amount of protein every day. Instead, aim for that amount as an average over the course of a few days or a week.

Most women in the United States regularly eat more protein in a day than they need, so you probably won’t have any trouble meeting your body’s needs during pregnancy. If you don’t eat meat, you can meet your protein requirements through other sources, including dairy, beans, or soy products.

Food sources of protein

Beans are a great source of protein, as are lean meat, poultry, fish and shellfish, eggs, milk, cheese, tofu, and yogurt. While animal products contain complete proteins (all nine amino acid components) and other plant sources alone generally don’t.  Eating a variety of foods throughout the course of the day will help ensure that you get all of the amino acids you need.

Eat three or four servings of protein daily and you’ll be well on your way to eating right for a healthy pregnancy and baby.

Here are some good protein sources:

Beans, nuts, legumes

Dairy

  • 1/2 cup 1% cottage cheese: 14 g
  • 1/2 cup part-skim ricotta cheese: 14 g
  • 8 ounce container low-fat yogurt: 9 to 12 g
  • 1 ounce Parmesan cheese: 11 g
  • 1 ounce Swiss cheese: 8 g
  • 1 cup skim milk: 8 g
  • 1 ounce part-skim mozzarella cheese: 7 g
  • 1 ounce cheddar cheese: 7 g
  • 1 large fresh egg: 6 g

Meat, poultry and fish
Note that 3 ounces of meat or fish is about the size of a pack of cards.

  • 1/2 roasted chicken breast (no skin): 27 g
  • 3 ounces sockeye salmon: 23 g
  • 3 ounces trout: 23 g
  • 3 ounce lean beef hamburger patty, broiled: 21g

Caution: Not all fish are considered safe during pregnancy. Some predator fish, such as shark, swordfish, king mackerel, and tilefish should be avoided because they contain methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children. In addition, the FDA recommends that you limit your total consumption of other fish to about 12 ounces per week during pregnancy.

The signs of a protein deficiency

Weight loss, muscle fatigue, frequent infections, and severe fluid retention can be signs that you’re not getting enough protein in your diet.

 

Potassium during pregnancy

Why you need potassium during pregnancy

Potassium, a mineral found in many types of food, plays an important role in maintaining fluid and electrolyte balance in your body’s cells. Potassium is also important in sending nerve impulses, helping your muscles contract, and releasing energy from protein, fat, and carbohydrates.

Since your blood volume expands by up to 50 percent during pregnancy, you’ll need slightly more electrolytes (sodium, potassium, and chloride, working together) to keep the extra fluid in the right chemical balance.

If you suffer from leg cramps during pregnancy, you might take a look at your potassium intake, because a lack of potassium (or sodium, calcium, or magnesium) could be the culprit.

According to the BabyCenter Medical Advisory Board here is info on just how much you need and options for a variety of ways to include it in your daily food intake:

How much potassium you need

Pregnant women: 4,700 milligrams (mg) per day

Nursing moms: 5,100 mg per day.

Food sources of potassium

Fresh fruits and vegetables, red meat and chicken, fish, milk and yogurt, nuts, and soy products all provide potassium. To give you a sense of how easy it is to obtain this important mineral from your daily diet, here’s a list of some of the foods highest in potassium:

  • 1 medium baked potato with skin: 844 mg
  • 1 medium baked sweet potato: 694 mg
  • 1/2 cup cooked beet greens: 654 mg
  • 1 medium baked potato without skin: 610 mg
  • 1/2 cup canned white beans: 595 mg
  • 8 ounces plain nonfat yogurt: 579 mg
  • 1/2 cup tomato puree: 549 mg
  • 3 ounces canned clams: 534 mg
  • 3/4 cup prune juice: 530 mg
  • 3/4 cup carrot juice: 517 mg
  • 1 tablespoon blackstrap molasses: 498 mg
  • 3 ounces halibut: 490 mg
  • 1/2 cup cooked green soybeans: 485 mg
  • 1/2 cup cooked lima beans: 484 mg
  • 3 ounces Coho salmon: 454 mg
  • 1/2 cup cooked winter squash: 448 mg
  • 1/2 cup mature cooked soybeans: 443 mg
  • 3 ounces Pacific cod: 439 mg
  • 1 medium banana: 422 mg
  • 1/2 cup cooked spinach: 419 mg
  • 3/4 cup tomato juice: 417 mg
  • 1/2 cup tomato sauce: 405 mg
  • 1/4 cup dried peaches: 398 mg
  • 1/2 cup refried beans: 398 mg
  • 1/2 cup stewed prunes: 398 mg
  • 1 cup nonfat milk: 382 mg
  • 3 ounces center loin pork chop: 382 mg
  • 1/4 cup dried apricots: 378 mg
  • 3 ounces farmed rainbow trout: 375 mg
  • 3 ounces lean pork loin: 371 mg
  • 1/2 cup cooked lentils: 365 mg
  • 1/2 cup cooked kidney beans: 358 mg
  • 3/4 cup orange juice: 355 mg
  • 1/2 cup cooked split peas: 355 mg
  • 1/2 cup cantaloupe balls: 236 mg
  • 8 oz serving Tofu Moo Natural 180 mg

The signs of a potassium deficiency

Low potassium is most often the result of chronic or severe vomiting or diarrhea, or the use of certain diuretics, rather than a shortage in your diet.

A shortage of potassium could cause weakness, fatigue, muscle cramps, constipation, and abnormal heart rhythms. Talk with your doctor if you suspect that you’re short on potassium or any other nutrient.

 

Pregnancy Food Snacks Tofu-Moo-Carob

Pregnany Protein Tofu-Moo-Carob

Love rich, creamy hot chocolate? Want the flavor and feel without the sugars and additives? Tofu Moo Carob is the solution.

A longtime favorite of mine and my customers, Tofu Moo Carob is the perfect reward at the end of the day, after exercise or whenever you choose! You can make an amazing cup of warm tofu moo carob and have a healthy  hot chocolate  experience. You can also mix it up cold for a refreshing, healthful drink. Whether you drink this soy protein based drink, you will not only tantalize your taste buds, you will know you are drinking a healthy beverage for you and baby.

Tofu Moo supports your vital nutrition. This drink mix comes from tofu, a soybean product that originated in the Orient. Soybeans are known for their many health benefits. Tofu Moo (powdered tofu) tastes similar to milk but contains no lactose—good news for the estimated 70 percent of the world’s population that is lactose-intolerant.

Tofu Moo is low-fat, cholesterol-free and low in sodium. One 8-ounce serving contains 50 percent of the Daily Value for calcium. Tofu Moo also contains phosphorus and potassium. In addition, Tofu Moo Carob contains vitamins A and D. Tofu Moo is a healthful addition to the daily diet. It can be mixed with water for a tasty drink, substituted for milk or added to recipes. Carob Tofu Moo contains no hydrogenated oils.

For single serving: Add 1 scoop of powder to 6 oz. of hot or cold water. Stir briskly until dissolved, then add enough water to make 8 ounces.  When you need an extra bit of healthy fuel and crave a wonderfully smooth flavor- these are the way to go! (They are also a great treat when you want chocolate too!!)

Choose from Chocolate , or Natural Tofu Moo.

Best recommended use: one a day.

Other Information:

All-Natural
Fat-Free
Calcium Rich with Vitamins A & D

Non-GMO Soy    •    No Sucrose    •    No Hydrodenated Oils

NOTE: Not to be used as an infant formula.

HOW TO ORDER:

1. Click on the Add To Cart button shown above.

2. You will go to the special RxNaturally store for NaturesSunshine

3.  You can fill your cart with the protein shakes and check out, or, you can come back to the NMS site and add more of the items shown here for pregnancy.

4. If this is your first time ordering, you’ll be asked to provide a sponsor number so you can get special savings.  The Sponsor information for RxNaturally is: Debbra Sweet. It should auto populate when you set up your own account the first time.  If not, simply type it in to get the savings.

5.  For great savings, and convenience to have healthy food delivered to you from Natures Sunshine each month, you can choose the auto ship. This option provides an easy way for you to always have your products on hand. 

If you need assistance with your order, email me or call me. We can set up a time to place your order together. As a Certified Herb Specialist with NSP you get support and coaching from me and my team at no cost to you!


Healthy Pregnancy Vitamin Drink

Pregnancy-Food-Vita-Lemon

Vita Lemon is beneficial for vital nutrition.

As an occasional beverage during pregnancy, Vita Lemon makes use of one of nature’s finest (and most tart) creations. Vita Lemon contains a healthful amount of fiber, including guar gum, microcrystalline cellulose, citrus pectin and xanthan gum. Fiber has been directly linked to colon health.

A one-scoop serving of Vita Lemon provides at least 10 percent of the Daily Value of vitamins A, C, D, B6, B12, thiamine, riboflavin, niacin, folic acid, biotin and pantothenic acid.

For a refreshing pick-me-up: Mix one scoop of powder in 8 oz. of water. Stir briskly or blend in electric blender. Drink immediately.

 

HOW TO ORDER:

1. Click on the add to cart button shown above.

2. You will go to the special RxNaturally store for NaturesSunshine

3.  You can fill your cart with the protein shakes and check out, or, you can come back to the NMS site and add more of the items shown here for pregnancy.

4. If this is your first time ordering, you’ll be asked to provide a sponsor number so you can get special savings.  The Sponsor information for RxNaturally is: Debbra Sweet. It should auto populate when you set up your own account the first time.  If not, simply type it in to get the savings.

5.  For great savings, and convenience to have healthy food delivered to you from Natures Sunshine each month, you can choose the auto ship. This option provides an easy way for you to always have your products on hand. 

If you need assistance with your order, email me or call me. We can set up a time to place your order together. As a Certified Herb Specialist with NSP you get support and coaching from me and my team at no cost to you!

Note:  While you are pregnant, do not order the calorie burning herbs.  You may wish to consult with your doctor when taking these vitamins and supplements.

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Other Information:
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