While we all are aware of the fact that protein is vital for a healthy body, many of us do not pay attention to our daily source of protein. And this becomes even more critical for women who are nurturing a new life i.e. expectant and new mothers. As protein helps in formation of new cells in the human body, it has to be consumed in higher quantity for fetus health as well as for producing an adequate amount of milk for the infant. Building blocks of our body such as haemoglobin, hormones, antibodies, bones, muscles & more are made up of protein. Interestingly each & every cell of our body, wherever metabolism occurs, contains proteins. Owing to all these reasons consumption of the right quantity of protein is crucial for healthy mothers and babies.
We have collated some pointers to help a new mother understand the significance & intake of protein. If you or anyone in your circle is a new mom, here are the tips to up her protein game.
When you’re pregnant, you eat for two. Though this sentence seems extreme, there is some truth in it. And it gets easier to maintain daily intake when there’s some variety. So include protein rich food like meat, milk, paneer, eggs, nuts, dry-fruits, pulses, yoghurt & more, depending upon your preference such as vagan, vegetarian, non-vegetarian diet. Plant based protein also has essential antioxidants and cholesterol lowering fibers, so it’s important to include them even though you eat meat.
Protein being consumed through animals & animal products has higher quality on its index, as they are rich suppliers of all the amino acids. On the other hand, vegetarian sources have a few missing elements of protein. If you’re a vegetarian, ‘an egg a day’ should be the mantra. Make sure the egg is fully cooked though.
Most households stick to routine staples such as rice & wheat for consumption from the grain segment. New mothers should experiment with their dishes & try to consume protein-rich seeds and beans such as quinoa, oats, soyabean, buckwheat, sweetcorn for filling up the gap. Sprouted moong, moth and soya beans are very good source of protein too.
Many times despite being vigilant, our daily food intake is inadequate for getting the right quantity of protein. A good protein powder is all you need to keep up with the demand. They are a quick and easy way to get daily dose of nutrition. These supplements contain predigested proteins for easy digestion. It helps in faster delivery of essential amino acids as well.
Being a mother is a blissful experience; but it also comes with an overabundance of responsibilities. The journey from pregnancy till weaning the baby off breastfeeding requires the mother to watch her food intake very cautiously. The average consumption of protein should be observed as per the weight of a person. Per kilogram of weight 1 g protein should be consumed & during lactation period this requirement goes up till 19 g. It’s advisable to take the dose as per your doctor’s recommendation.