If you’re trying to get pregnant, proper nutrition might be top of mind, but did you know protein is an essential part of a healthy pregnancy?

Protein is one of the building blocks of human life. It is essential to our wellness as women, and literally helps you grow your baby, supplying the amino acids to build the proteins that build tissue. Protein is also responsible for the production of insulin, our blood sugar regulating hormone, and helps boost our thyroid hormones that support our metabolism. Low protein can slow down your metabolism and wreak havoc on your blood sugar.

Protein is also essential for the immune system, providing the body with the antibodies it needs to form a response to foreign invaders like bacteria, viruses, fungi, etc. If your immune system is not functioning well, your body will not be ready for a pregnancy. The reproductive system works together with the rest of the body as a well oiled machine, but only when we treat it well and provide regular maintenance.

So just how much protein do you need to eat when you’re trying to get pregnant?

The average woman needs about 0.8g of protein for every 2.2lbs, that’s on average 75g for a healthy 200lb woman. A pregnant woman, or a breastfeeding woman needs to add 25g to that count to support her growing baby’s needs. That’s a lot of protein!

What food sources have a high amount of protein?

• beef

• lamb

• veal

• pork

• cottage cheese

• Greek yogurt

• legumes

• beans

• nuts and seeds

• chicken

• turkey

• duck

• eggs

• fish

• seafood

• milk

Many of these foods have added benefits of other vitamins and minerals to support healthy conception and development, like eggs for example, the yolk stores protein, but also choline, a vitamin that helps develop brain function in babies.

Tips for adding protein to your diet

1. Always go for whole food sources FIRST

   • As a rule across all health and wellness areas of your life, whole foods are always best when it comes to your diet.

2. Grass Fed / Free Range / Most Natural Sources

   • Whenever possible, go for grass-fed beef, and free-range organic eggs from a local farm. Think of it this way, what’s the most natural habitat for the animals to live in that you are then going to consume? That’s the one you want.

3. Shop at Your Local Farmer’s Market

   • Building relationships with the people who grow your food is always going to feel really nice and provide you with the best quality products that will give you the best fertility results

4. If it’s going to break the bank, make a different choice!

   • I’m no purest. I’m a single mom. I get it! There are times when the choices I listed above are out of your budget. That’s OK! It’s more important for you to find A source of protein and get it into your body because that’s the goal you’re working on. We can add layers to the goal like local, organic, later, when you’re in a better financial position. Just grab whatever eggs or beef off the shelf that suits your budget and work with that! One step at a time, my dear.

5. Meal Prep

   • After you grocery shop, pick an hour, and do as much meal preparation as you can for the week. It’s so much easier to grab a yogurt cup that you pre-made with lovely fresh fruit, granola, greek yogurt, nuts and seeds, than it is to make it on the spot, especially when you’re hungry.

   • Variety is the spice of life, but sometimes knowing that each meal all you have to do is focus on building in as much protein as possible, keeps it simple. The more protein you eat, the less you care about variety because you feel full and satisfied after every meal!

6. Add Healthy Fats

   • Up your protein game but adding as many delicious healthy fats as you desire. This makes it really enjoyable to eat your meals! I’m talking about sour cream, cheese, peanut butter, and avocado to name a few. YUMMMMM!!

I love cooking and focusing on protein first when building my meals has supported me in so many ways, especially if I start my morning with eggs. Happy experimenting in the kitchen!

—Nessa