Pregnant women often worry about their baby’s weight, as low birth weight may lead to complications during and after delivery. In some cases, babies with insufficient weight may require care in an incubator, which delays the mother’s desire to hold and breastfeed her newborn. For this reason, careful monitoring of fetal growth and weight gain—ideally reaching around three kilograms—is essential throughout pregnancy.
To support healthy fetal development, pregnant women are advised to follow a balanced diet rich in protein, which is one of the most important nutrients during pregnancy.
The Importance of Protein During Pregnancy
Protein is an essential nutrient made up of amino acids, which are the building blocks of tissues, muscles, skin, and hair. It plays a crucial role in building body mass and strengthening the immune system.
During pregnancy, a woman’s protein needs increase significantly because she is supporting the growth of another human being. Protein contributes to the development of the fetus, including muscle formation and brain growth, while also supporting the mother’s changing body.
Experts recommend that protein intake varies throughout pregnancy, increasing especially in the third trimester to support cellular development around the cervix. Pregnant women are generally advised to consume between 90–100 grams of protein daily, though needs may vary depending on age, weight, and health condition. In some cases, intake should not fall below 70 grams per day, under medical supervision.
Animal Protein Sources for Pregnant Women
Animal-based protein sources are rich and diverse, providing essential amino acids needed for both mother and baby. A varied diet is recommended to avoid nutritional imbalance and boredom.
Key sources include:
Lean red meat: such as beef, which also provides iron and vitamin B12
Poultry: chicken and turkey as high-quality protein sources
Fish: especially salmon and sardines, which support fetal brain development
Eggs: a daily breakfast option that promotes satiety and muscle development
Milk and dairy products: one cup of whole milk provides protein and calories beneficial for pregnancy
Plant-Based Protein Sources
Plant proteins are important, especially for women who prefer not to eat meat, and they are often more affordable. However, they are generally less easily absorbed than animal proteins.
Recommended plant-based sources include:
Lentils
Chickpeas
Beans
Nuts such as walnuts and almonds
Seeds such as chia seeds
Almonds, in particular, are a nutritious snack. A 28-gram serving provides around 6 grams of protein along with healthy fats, fiber, and essential minerals.
Important Guidelines for Fish Consumption
Fish is highly beneficial during pregnancy, but it must be consumed safely:
Always eat cooked fish, never raw
Avoid high-mercury fish, which may harm fetal development
Prefer grilled fish over fried to preserve nutrients
Consume fish twice a week to support fetal brain development and healthy weight gain
Conclusion
Protein plays a vital role in ensuring healthy fetal growth and preventing low birth weight complications. A balanced intake of both animal and plant protein sources—along with safe food preparation practices—helps support the baby’s development and contributes to a healthy pregnancy journey.
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