One of the most common mistakes you can make with your diet during pregnancy is to neglect your poultry protein intake. As you struggle with morning sickness and digestive upset, carbohydrates may seem more appetizing than protein. And as your pregnancy progresses, you may enjoy the convenience of eating a lot of refined carbohydrates.
But carbs can actually aggravate digestive issues and can contribute to weight gain. So keeping your protein intake high is actually a great idea, even though it seems counterintuitive at first.
Benefits of Poultry Proteins vs. Carbohydrates in Your Diet during Pregnancy
Protein provides nutrients that are essential to your baby's health and wellbeing as she grows within you. It also helps to keep your blood sugar on an even keel, keeping your blood sugar levels from spiking and plummeting throughout the day. Finally, proteins also help you feel full for a longer period of time.
On the other hand, carbohydrates are digested quickly within your body, contributing to blood sugar highs and lows that can cause hunger pains, feelings of faintness, dizziness, and a host of other uncomfortable symptoms.
Some women can actually develop sensitivity to wheat, which causes bloating, water retention, and digestive upset. So if you are having these symptoms, eliminating gluten and wheat from your diet and replacing those items with other forms of complex carbohydrates can bring about relief.
Not All Proteins are Created Equal
You should aim to incorporate proteins at every meal. Having said that, though, you should know that not all protein sources are created equal. You should avoid proteins that are high in saturated fats, or that contain nitrates, or that contain high levels of mercury.
If you are wondering, "Can I eat eggs while pregnant?" the answer is yes. Egg protein are excellent sources of lean protein during pregnancy. You can add them to your diet during pregnancy at the rate of twice a week.
As far as lunch meats go, it's best to avoid them during pregnancy, as they contain high levels of sodium, nitrates, and fillers, which can lead to weight gain and other problems during pregnancy. So aim for other great sources of protein like raw nuts, nut butters, and lean organic cuts of meat such as beef or chicken.
How to Incorporate Protein into Each Meal
Now that you know you must incorporate protein into each meal, and know which healthy proteins are best for you and your baby during pregnancy, it's important to understand how to incorporate them into each meal. For breakfast, you can enjoy organic eggs scrambled with a little organic butter, leftovers from lunch or dinner, or nut butters on sprouted grain bread.
If you are suffering from morning sickness, try a trail mix made from raw nuts and natural dried fruits. For lunch, you can try lean proteins such as chicken, or seafood; or you can try nut butters spread on veggies, fruit, or sprouted grain bread. For snacks, rely on your own trail mix, hardboiled organic eggs, or leftovers from dinners and lunches.
Maintaining a Healthy Weight with Proteins
Lean proteins can be your best ally in the fight against too much weight gain during pregnancy. A healthy weight gain is estimated at around 20 to 30 pounds. So to stay within those parameters, rely on protein snacks and portions of healthy protein at meals to help you feel full and satiated.
Protein will also help keep your blood sugar stable, avoiding those crashes that can tempt you to eat too much of the wrong kinds of foods. Weight gain is an inevitable part of pregnancy, but you can keep yours within the healthy parameters by knowing how to mix protein and carbohydrates in your diet during pregnancy.
