From surviving to thriving, the not so secret ingredient to an easier first trimester.
Nutrition has a profound effect on our health, it is a first line factor in disease prevention or reversal, yet it is still often poorly utilized. In pregnancy, nutrition also impacts the health and development of both expectant mother and growing baby. The first trimester is a critical period for fetal development and where the foundation of a healthy pregnancy is laid, yet it is also one of the most difficult. With ‘‘morning sickness’’ which can truly be all day nausea and vomiting, rapidly rising hormone levels, and fatigue, it leaves the expectant mother often in ‘‘survival mode.’’
Life doesn’t just stop when you are pregnant, there are still items on our to do lists such as work, care for other kiddos, the home etc. So how can mothers shift from surviving to thriving? The key is switching out crackers and other carb heavy foods for protein rich options.
Protein is often referred to as the building block of life, and during pregnancy, its significance becomes even more pronounced. In the first trimester, when that baby’s organs and tissues are rapidly forming, protein serves as an essential component. Protein is crucial for the development of baby’s brain and central nervous system. The amino acids found in protein are the building bocks of neurotransmitters, which play a pivotal role in the communication between nerve cells. Ensuring an adequate intake of protein during the early stages of pregnancy promotes optimal brain development for the growing baby. Whole food protein sources such as meats and organ meats are also naturally high in folate and vitamin B 12 which are essential in fetal neurodevelopment as well.
Whew… all that work you are doing to grow a whole human form scratch! It is exhausting and taxing on the maternal body. But this is where the importance of protein for mama comes in. Protein is a macronutrient that facilitates many difference processes in our bodies, including sustaining energy, blood sugar regulation, blood pressure protection, and animal studies have indicated that dietary protein consumption directly impacts placental development.
First trimester fatigue, nausea and vomiting are experienced by upwards of 80% of expectant women. Recently there has been a breakthrough in research that has identified a gene that is responsible for a condition known as hyperemesis garvidarum, which is excessive vomiting in pregnancy. While we continue to learn more about this association through future research there are certain things within our control that we can implement to help lessen these symptoms, and you guessed it, that is appropriate protein consumption.
We get it, when you’re already feeling queasy the last thing you want to eat is something that is not a cracker. If your provider (OBGYN/Midwife) are recommending crackers first thing in the morning, that may actually leave you feeling more nauseated. Often when we feel nauseated we find a bland diet (bananas, crackers, toast) help us feel better, however in pregnancy there is no virus or pathogen responsible for our tummy troubles, so trying to approach it the same way isn’t beneficial. Pregnancy increases our demand of protein, therefore supporting it with consuming more quality protein is key. But just how much protein do you need?
The recommendations for protein consumption vary across the board in pregnancy depending on your source. Most literature recommends a minimum of 60 grams of protein per day upwards to 120 grams of protein per day. If your average protein intake per day is 30 grams, do not expect yourself to suddenly increase to 60+ grams. Focus on increasing protein at one meal or snack per day to get you into the target range. But don’t worry, we hear you mamas, steak and eggs sound awful for breakfast, all you want is a bagel. One of the great things of living in 2024 is there’s an option for that! You can find a variety of keto bagels, protein bagels, even everything bagels! One of our favorites is Dave’s Killer Bread company. Their bagels on average have 8g protein per serving, add that with some nut butter, cream cheese, eggs, etc and you can easily have a 20g protein rich breakfast or snack!
Significant nausea and vomiting early in the morning can also be mitigated by consuming a protein rich snack before bed, or essentially as soon as you open your eyes. We have had some moms who swear by keeping a jar of nut butter by their beds, and just eating a spoonful before getting up. You may need to find snacks/foods that you prefer and ways that you can implement them into your diet. Protein also keeps your blood sugar stable during the day. When you go long stretches without eating, your body in pregnancy will divert nutrients first to your growing baby leaving you depleted, which often causes your blood sugar to drop and leaves you feeling nauseated. Being mindful, even setting an alarm, to snack/eat every 2-3 hours can help combat this.
Getting enough protein will also help sustain your energy throughout the day. First trimester fatigue can leave you feeling that 4pm slump most of the day. Protein will help maintain energy levels, and although it won’t completely take away the fatigue it can help decrease your need for caffeine (sorry, 300mg or less is recommended in pregnancy!) and multiple naps! But of course, if you can get your protein in and a nap, that’s even better.
So now you, hopefully, know about the importance of protein in pregnancy and how it supports not just your growing baby, but your health and pregnancy overall; let’s chat about sources of protein, below is a non-exhaustive list of whole food sources of protein that can be incorporated into your diet to help support you through pregnancy.
Eggs (one of our favorites, also a great source of choline!)
Almonds/Nuts
Chicken breast
Cottage cheese
Greek yogurt
Milk
Lentils/Legumes
Lean beef
Fish (Look for low mercury options)
Quinoa
Turkey breast
Pumpkin seeds
Dave’s Killer Bread or Ezekiel Bread
Collagen / Protein Powders or drinks (Truvani, Bewell by Kelly, Fairlife)
(The Fairlife chocolate protein shake has 30g protein, minimal ingredients, and is a great option for increasing protein intake.)
In our practice we have cared for moms who have mild morning sickness to those with HG, and we have personally seen the impact adequate protein intake can have on decreasing these symptoms and making the first trimester more bearable! Protein sources are often also rich in magnesium, and the literature supports that magnesium intake may help mitigate nausea as well. Track your diet for 3 days and calculate your average protein intake, see where you can make changes and try to implement protein rich foods.
Grab a copy of our booklet all about pregnancy nausea and how to combat it here.
This information is for educational purposes. Always consult your provider prior to making dietary changes.
Resources:
(2022, March 10). Eating protein from a greater variety of sources may lower risk of high blood pressure. American Heart Association. Retrieved January 9, 2024, from https://newsroom.heart.org/news/eating-protein-from-a-greater-variety-of-sources-may-lower-risk-of-high-blood-pressure
Sullivan, T. (2009). Dietary protein during gestation affects placental development in heifers. Theriogenology, 72(4). https://doi.org/10.1016/j.theriogenology.2009.03.018
Appeal, L. J. (2000). The effects of protein intake on blood pressure and cardiovascular disease. Current Opinion in Lipidology. https://doi.org/10.1097/00041433-200302000-00010
Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients. 2021 Feb 28;13(3):795. doi: 10.3390/nu13030795. PMID: 33670970; PMCID: PMC7997328.