5 Protein Rich Food for Pregnancy

5 Protein Rich Food for Pregnancy: Firstly, I hope your baby grows strong and healthy in your womb. Today I’ll tell you 5 protein rich foods for pregnancy with essential nutrition and dishes with recipe, use, and benefits. These dishes are healthy and tasty as well. Pregnancy is a time of change and transformation of the body. As the baby is in the womb it is necessary to provide nutrients to support your great journey. One of the most essential nutrients is protein. The baby needs protein for its growth and development. By making a protein-rich diet in your pregnancy, you will ensure that your baby is getting the nutrients.

Here are the 5 Protein Rich Food for Pregnancy

1. Legumes

Legumes is one of the best protein rich veg food for pregnancy. It contains dals, chickpeas, and legumes is a rich source of protein, it provides you with fiber, vitamins, and essential minerals.
Legumes are also a great source of prebiotics, which are non-digestible fibers that feed the healthy bacteria in your gut. There are many types of legumes, but, you can take: Beans, Peas, Lentils, Soybeans, and Peanuts. Legumes are one of the best veg protein rich foods for pregnancy and also the best healthy food for pregnancy. Legumes have been linked to a number of health benefits, including:

• Reduced risk of heart disease
• Reduced risk of stroke
• Reduced risk of type 2 diabetes
• Reduced risk of some types of cancer
• Improved weight management
• Improved digestive health.
• You can take it boiled or roasted

Nutrients and Amount

Nutrient	Amount
Calories	206
Protein	18 grams
Fat	4 grams
Fiber	16 grams
Carbohydrates	39 grams
Iron	3 milligrams
Magnesium	75 milligrams
Potassium	376 milligrams

2. Quinoa

Quinoa, as it is pronounced as “KEEN-wah”, is a pseudo-cereal, which means that it is not actually a cereal grain. Quinoa is one of the best vegetarian food for pregnancy as it has many health benefits it has high protein and high fiber content with rich in vitamins and minerals and quinoa is gluten-free. You can eat quinoa in your breakfast, lunch, dinner, or as a snack. You can take quinoa like this:

• Breakfast: You can take it with oatmeal, yogurt, or as smoothies.
• Lunch: You can use quinoa in salads, and soups as it is delicious if you use them in your salads.
• Dinner: Take quinoa as a side dish or as a main course if you want.
• Snack: Quinoa can be popped like popcorn or can be roasted.

As quinoa is a veg protein rich food for pregnancy and is also one of the best protein rich veg food for pregnancy.

Nutrient and Amount

Nutrient	Amount
Calories	222
Protein	8 grams
Fat	4 grams
Fiber	7 grams
Carbohydrates	39 grams
Iron	2 milligrams
Magnesium	64 milligrams
Potassium	281 milligrams

3. Soya Chunks

Soya Chunks are the best vegetarian food for pregnancy and they are also known as soya nuggets or soya meat as they taste like meat if we chew. One of the benefits of Soya chunks is that they are high-protein, low-fat, and cholesterol-free food. Soya chunks are a good source of iron, calcium, and folate.

There are many health benefits of soya chunks like they have high protein and have low fat content with good sources of iron and calcium. You can make many dishes from soya chunks as they are the best vegetarian food for pregnancy. You can make Stir fries, Soya curries, soup, soya tikka Masala, soya keema, Soya Biryani. Overall, soya chunks are one of the best protein rich veg food for pregnancy.

Nutrient and Amount

Nutrient	Amount
Calories	190
Protein	25 grams
Fat	5 grams
Fiber	9 grams
Carbohydrates	25 grams
Iron	10 milligrams
Magnesium	70 milligrams
Potassium	490 milligrams

4. Nut & Seeds

Nuts and Seeds are one of the great and good sources of protein rich veg food for pregnancy. The foods are rich in protein, fiber, lean fats, vitamins, and minerals. There are many benefits of nuts and seeds as it is protein rich food for pregnancy. You can get benefits during pregnancy by eating nuts and seeds like:

• It supports a baby’s growth and development because they are a good source of protein and it is also important for the brain development of the baby
• It also reduces the risk of preeclampsia as some studies have shown that nuts and seeds the risk of preeclampsia.
  Preeclampsia is one type of hypertension or blood pressure.
• It also improves gut health as it contains fiber, fiber can help to prevent constipation.
  You can take nuts and seeds as a snack like you can take almonds, walnuts, sunflower seeds, and chia seeds. Women can also take a smoothie as it is packed with protein and healthy fats or you also can take chia seed pudding.

Nutrient and Amount

Nutrient	Amount
Calories	150
Protein	9 grams
Fat	13 grams
Fiber	3 grams
Carbohydrates	7 grams
Vitamin E	7.3 milligrams
Magnesium	75 milligrams
Selenium	12 micrograms

5. Paneer/Cottage Cheese

Paneer is the best and a good source of protein, calcium, and other essential nutrients. There are many benefits of cottage cheese it is a good source of calcium, is rich in vitamins and minerals, easy to digest, and is protein rich veg food for pregnancy.
You can make many dishes with it like palak paneer, delicious matar paneer, paneer tikka, or paneer paratha. Note one thing if you are making these dishes use less spice.

Make sure to consult your healthcare provider for any major changes in your diet while pregnant. Lastly, I wish you have a smooth and uneventful delivery.

Nutrient and Amount

Nutrient	Amount
Calories	110
Protein	14 grams
Fat	5 grams
Carbohydrates	4 grams
Calcium	200 milligrams
Phosphorus	200 milligrams

In summary: These are the 5 Protein Rich Food for Pregnancy: 1. Legumes. 2. Quinoa, 3. Soya Chunks, 4. Nut & Seeds, 5. Paneer/Cottage Cheese. So these were the 5 Protein Rich Food for Pregnancy.

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