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Mega Green Smoothie
Brands may use a single or a combination of proteins including:. In decreasing order of measures of protein quality and amino acid content, egg albumin is first, followed by whey, milk, casein, and soy, based on a review in the Journal of Sports Science and Medicine. Note that, according to the Mayo Clinic, though whey is not known to cause increased problems during pregnancy, it is associated with a risk for multiple medical problems, including diabetes, heart, bowel, and liver problems.
Some products have a high percentage of protein while others are low in protein content compared to other ingredients. Choose a brand where the main protein source is listed as the first ingredient, otherwise you might just as well be consuming a sugared smoothie instead of a protein-based shake. Look for products with 10 to 20 grams of protein.
A Cochrane Library database review suggested high levels of protein supplementation might be associated with a risk of small-for-gestational-age babies. A review in the American Journal of Clinical Nutrition also suggested high protein supplementation 40 grams a day might cause an increased risk for low birth weight infants, preterm births, and stillbirths.
Many brands of protein shakes are high in carbohydrates and various types of natural simple sugars, such as corn syrup. Some have sugar listed as the first or second ingredient. This can add a lot of empty calories to what should be a healthy drink.
In addition, if you are at risk for gestational diabetes or are already diabetic, the added sugar load could cause problems for you and your baby before and after birth. Choose a brand with less than 10 grams of sugar per serving. Most protein shakes contain beneficial vitamins and minerals that are important in pregnancy. Make it a meal: Get protein and Omega-3 fatty acids with 3 ounces grilled salmon.
Add 1 cup couscous, cooked according to package directions, and 1 cup steamed broccoli with 2 teaspoons butter or margarine. This cool drink delivers plenty of protein, calcium and vitamin C. Mint makes it especially refreshing on hot days. Round out this fruit- and calcium-rich recipe with protein and whole grains. Make a tuna salad sandwich out of 2 slices whole-grain bread and 2 ounces drained, water-packed tuna mixed with chopped celery or water chestnuts and 2 teaspoons mayonnaise.
For a serving of grains and additional calcium, eat a 2-ounce whole-grain bagel or English muffin topped with 1 ounce melted jack or cheddar cheese.
An egg pocket scramble provides calcium and protein: Scramble 1 egg in 1 teaspoon butter. Diet and Nutrition in Pregnancy. Gatsa, Katie Gates Midwifery Today , Issue 42, pgs. Having a Baby Today , Issue 5.
The Bradley Birth Method. Protein Experts recommend 75 to grams of protein per day. Examples of daily sources of protein: Examples of daily sources of calcium: Examples of daily sources of iron: Examples of daily sources of folate: