Best Sources of Protein During Pregnancy

The basic principle of eating healthy remains the same, whether you are pregnant or not. Be it vegetables, whole grains, lean protein, or healthy fats, you need them all in the right proportions. However, proteins are especially useful during pregnancy because they are called the “building blocks of life.” Proteins help in the development of skin, fingernails, muscles and organs of your growing baby.

The macronutrients in protein, which are an essential source of energy, repair parts of your body that undergo changes during pregnancy. So, right from the 1st month of pregnancy, consult your doctor for a diet chart. For instance, some fruits, like grapes in pregnancy, papaya, should not be consumed in pregnancy, due to their harmful effect on the fetus.

In the meantime, take a look at foods rich in protein, which should be part of your pregnancy diet.


This is a great source of omega-3 fatty acids, which is important for the development of the brain, eyes and immune system of the baby. The best sources of nourishing fats are protein-packed fatty fish like salmon, So be sure to add this fish to your diet.


Eggs not only nourish you with protein but also provides important nutrients like bone-building Vitamin D and Choline, which is a nutrient that supports the growth of the fetal brain.


Any and all kinds of beans provide you excellent amounts of proteins. From kidney beans (rajma) to pinto beans and lentils, diversify your diet with legumes. In case you are looking for vegan options, soyabean is an excellent source of protein too.

Nuts And Seeds

Peanuts, cashews, walnuts, almonds are excellent sources of protein. Even seeds like pumpkin, sunflower, chia, flax and sesame seeds are packed with protein. In fact, peanut butter is quite nutritious too. So, go ahead and don’t feel guilty about this pleasure.


Chicken is an excellent source of protein, but not only that. It also provides your body with ample iron, which helps deliver oxygen throughout the body for both the mother and the baby. Choose to grill or bake the chicken, so that you use minimal oil in the cooking.

You can also eat various other things like cheese, milk, dairy, beans, meat, poultry, and a lot more. Be sure to check out the 1st month pregnancy diet chart to know the required intake of all the growth needs for your little one.

Wondering why there is so much emphasis on protein intake? This is because protein during pregnancy supports the development of the baby and amino acids are required for normal cell growth and function. The risks of fetal growth restriction or preterm labor are also lowered if you meet your daily protein needs.

Also, Read – Medical Termination of Pregnancy

While there are many foods that you should eat in pregnancy, there are a few things to avoid, such as eggplants, papaya, grapes, refined flour and more, due to their harmful effect on the fetus. So, learn more about the right foods and quantities and aid the healthy development of your baby.


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