Our expert says:
Congratulations on your pregnancy. The recommended daily dietary intake for pregnant women is 71 g protein/day throughout pregnancy and breastfeeding. So if you are achieving 70 g of protein a day with eating lots of low-fat yoghurt and cheese, drinking milk and eating eggs, then you and baby will probably not suffer from a protein deficiency. You don't mention legumes, which are among the richest sources of plant protein in most types of vegetarian diet? Legumes are: dry cooked or canned beans, peas, lentils and soya (products like Toppers and tofu). By having one portion of legumes a day you can boost your protein intake. If you like the peanut butter bomb which contains whey protein then you can certainly use it when required. Please make sure that you are also getting sufficient calcium (1,300 mg/day), iron (27 mg/day), zinc (12 mg/day), selenium (60 microgram/day), folic acid (600 microgram/day), vitamin B12 (2.6 microgram/day) and omega-3 fatty acids (approx. 1 gram/day) either from your diet or by taking supplements, to ensure the health of your growing baby and your own health too.
Wishing you all the best for your pregnancy
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