The Scoop on Protein
July 12
The Scoop on Protein
by Emily LoTurco, TCM Intern
Getting enough protein can be difficult, but it is also incredibly important for the health of mother and baby during pregnancy and beyond. Protein builds muscle, bone, red blood cells, and helps to make enzymes that perform essential functions in the body. It also promotes satiety, and makes us feel fuller longer. The RDA (Recommended Dietary Amount) of protein for non pregnant women from ages 19-70+ is 46 grams a day. Pregnant women are recommended to consume 70 to 80 grams of protein, which amounts to 25 or extra grams of protein daily. This can be a lot for mothers with varying appetites. What different types of food options are there to help make up this increase in protein needs?
The world of protein foods is divided up into two categories: complete, and incomplete. Complete protein foods include meats, poultry, fish, milk, yogurt, eggs, and soy. They are called “complete” because they contain all of the essential amino acids that make up proteins and are needed in our bodies. If a protein is “incomplete,” this does not mean that the food is not healthy or not a good source of protein. Instead, it means that incomplete proteins, such as grains, nuts, beans and seeds simply do not contain all of the nine essential amino acids. However, combining several different carefully chosen incomplete sources of protein in one meal can create a dish that satisfies all protein needs. Choosing complete proteins with a few incomplete proteins thrown in for variety is a good way to get your protein in for the day.
Here are some examples of foods that contain protein.
| Food | Amount | Grams of Protein |
| Poultry | 3 oz | 21 |
| Fish | 3 oz | 21 |
| Edamame | 1 cup | 26 |
| Protein Powder | 1 scoop | 20-25 (depending on the brand) |
| Egg | 1 large | 6 |
| Greek Yogurt | A 6 oz container | 16 |
| Cheddar Cheese | 1 cubic inch | 4.2 |
| Swiss Cheese | 1 cubic inch | 4.0 |
| Provolone | 1 cubic inch | 4.3 |
| String Cheese | 1 stick | 6 |
| Cottage Cheese | 1 cup | 28 |
| Whole Wheat Cooked Spaghetti | 1 cup | 7.5 |
| Oat Bran | 1 cup | 16 |
| Tempeh | 1 cup | 31 |
| Oatmeal | 1 cup | 6 |
| Quinoa | 1 cup | 24 |
| Wild rice | 1 cup | 6.5 |
| Natural Peanut Butter, Crunchy | 2 Tablespoons | 9 |
| Almonds | ¼ cup | 7.5 |
| Chickpeas | ¼ cup | 10 |
*1 oz of poultry or fish contains 7 grams of protein
So, what does eating 70 to 80 grams of protein in a day look like? Here is a sample meal plan.
| Meal | Amount | Food | Protein (g) | Total Protein (g) |
| Breakfast | 1 cup | Oatmeal | 6 | 6 |
| 1 large | Egg | 6 | 12 | |
| 1 cup | Pregnancy Tea | 0 | 12 | |
| 1 medium | Banana | 1.3 | 13.3 | |
| Snack #1 | 1 medium | Apple | .5 | 13.8 |
| 2 tablespoons | Crunchy Peanut Butter, Natural | 9 | 22.8 | |
| Lunch | 2 cups | Old Fashioned Chicken Noodle Soup | 13.5 | 36.3 |
| 1 slice | Whole Grain Bread | 4 | 40.3 | |
| 1 tablespoon | Butter | 0 | 40.3 | |
| ½ cup | Cooked Spinach | 2.6 | 42.9 | |
| Snack #2 | 1 6 oz container | Greek Yogurt | 16 | 58.9 |
| ½ cup | Blueberries | .5 | 59.4 | |
| Dinner | 1 cup | Whole Wheat Cooked Spaghetti | 7.5 | 66.9 |
| ½ cup | Tomato Sauce | 0 | 66.9 | |
| 2 tablespoons | Parmesan Cheese | 4 | 70.9 | |
| ½ cup | Broccoli | 2 | 72.9 | |
| Snack #3 | ¼ cup | Almonds | 7.5 | 80.4 |
| 2 tablespoons | Dark Chocolate Chips | 1 | 81.4 |
Getting enough protein each day is completely feasible. Including a few proteins snacks throughout the day and placing protein in every meal should make it easy. As you can see, there are many ways to get protein in your diet without having to include a lot of meat. Choose foods that are delicious to you!
*all protein contents for foods were found at <caloriecount.about.com>
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