10/05/2024
🥜 Did you know that you need an extra 25grams of protein a day in the third trimester and postnatally. This means over 100g a day.
🥚🍳 100 g is the equivalent of 6 eggs, and 3 tins of green lentils. 😳
📖 Recent studies have showed that the estimated daily allowance of 1.05g of protein per kg of body weight a day is not enough during pregnancy - you need more like 1.5g per kg of body weight per day in the third trimester and postnatally.
For example: If you were 100kg you would need 150g of protein a day.
❔ Why is protein important?
🫘 Proteins are made up of amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes.
🫛 We need protein to support our increased blood volume in pregnancy, to grow and support the placenta and the baby, for the hormonal changes in pregnancy, for breastfeeding, for recovery of the uterus, muscles, and blood loss after birth.
🧀 Protein rich foods such as nuts, eggs, meat, diary, lentils, pulses, beans, peas, cheese and fish are also high in vitamins and minerals,so you are likely to meet those micronutrients requirements too (such as B12, zinc, iron, Vitamin A).
(Rasmussen, et al., 2020) (Lily Nichols) (Murphy, et al., 2021)
