Meet Nutritional Needs of

New Moms & Baby with More Protein

pregnancy lactation

Pregnancy is one of the most transformative and important stage in every woman’s life. During this time, your body is working overtime to create and nourish a whole new life undergoing major rapid changes. Thus, maintaining a healthy diet is of utmost importance to ensure you have enough energy and nutrients for yourself as well as the growing baby. Among the nutrients, protein and fiber play a vital role for a healthy pregnancy and lactation.

Protein for a Healthy Pregnancy & Lactation:

From conception itself, your body starts adjusting protein metabolism to support fetal growth, ensure maternal health, and prepare for lactation. Low dietary protein intake has shown increased risk of poor pregnancy outcomes like still births and low birth weight infants (1). During lactation, the mother needs adequate nutrition for breast development, breast milk volume, and the quality of breast milk (10).

How much Protein do you need?

As per Indian Council of Medical Research (ICMR) during the first trimester (1-3 months) the protein requirement remains unchanged i.e., 0.8-1g/kg body weight/day. However, as our pregnancy progresses the protein needs increase:

2nd Trimester: 3-6 months – additional 8g of protein.
3rd Trimester: 6-9 months – additional 18g of protein.

For Lactating women, the building blocks of protein – amino acids play an important role in breast milk production through various biological mechanism (10).

First 6 Months: additional 13.6g protein.
Next 6 Months: additional 10.6g protein.

How does protein help?

Fetal growth: Protein supports the growth of fetal tissue, including the brain.(3)
Getting ready for pregnancy: It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.(3)
Reduced Risks: Adequate protein intake lowers the risk of still-birth, low-birth weight infants, especially among undernourished women.(4)
From Conception to Nourishment: Specific amino acids are essential for processes like fetus implantation, placental growth, nutrients transfer, and better blood flow to the fetus (5)

The Supremacy of Plant Protein during pregnancy & lactation:

Plant proteins are lower in saturated fats, cholesterol whereas plant proteins are rich source of fiber, antioxidants and phytochemicals (11)

Sources: Dietary pulses, including dry beans, peas, and lentils, have an outstanding nutritional profile and are a rich source of protein.

Peas
Beans & lentils
Legumes
Soy and soy products
Peanuts

Even nuts & seeds like flaxseeds, garden cress seeds, walnuts, etc are rich source of micronutrients.

Consequences of Protein Deficiency:

Research shows that consumption of protein-restricted diets during pregnancy and/or lactation has been shown to induce a range of metabolic complications in offspring, including stunted growth, pancreatic beta-cell deficiency and altered organ development. (6)

Fiber for Pregnancy & Lactation:

During pregnancy due to hormonal changes like surge of progesterone levels results in a decreased rate of gastrointestinal transit that ends with constipation, heartburn and indigestion issues. Thus, inclusion of fiber becomes a necessity.

How much Fiber do you need:

As per Indian Council of Medical Research (ICMR), throughout the pregnancy the fiber intake should be 30-50g per day (25g per 1000kcal) (2).

Benefits of Fiber for pregnant & lactating women:

Dietary fiber has numeorus benefits for the pregnant women from gut health to keeping post-pregnancy weight in check. The intake of fiber‐rich foods during pregnancy has has shown to lower the risks of diabetes, preeclampsia, and constipation.(6, 7, 8).

Digestive Health: Fiber aids proper digestion and helps prevent constipation. Fiber, like beta glucan, also enhances the gut diversity and improves gut flora.
Micronutrients: Fiber-rich foods provide important nutrients such as B-vitamins.
Weight Management: Fiber improves gut diversity and influence the gut flora leading to healthy pregnancy weight gain and to keep post-pregnancy weight under control.
Blood Sugar Control: Fiber helps optimal blood glucose control reducing the risk of Gestational Diabetes.
Heart Health: Fiber prevents cardiovascular disease during pregnancy and also prevents later childhood allergy developments.

The Downside of Low fiber intake:

Studies show that insufficient dietary fiber intake was associated with an increased risk of GDM (7).

Fiber-rich sources:

Fruits: apples, bananas, Citrus fruits, berries, plums and prunes.
Vegetables: green leafy veggies, carrots, peas, etc
Legumes: chickpeas, beans, pulses & legumes.
Nuts & oilseeds – almonds, walnuts, flaxseeds, sesame seeds, etc

Conclusion:

Maintaining a balanced diet rich in protein and fiber is paramount during pregnancy. These nutrients not only support your health but also ensure optimal growth and development for your baby. By prioritizing these essential nutrients, you can enhance your well-being and pave the way for a healthier pregnancy and a thriving baby.

Stay informed and make nutritious choices to enjoy a smooth and healthy pregnancy journey. Your body—and your baby—will thank you for it!

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