Pregnancy Articles

The Protein Connection

It's Essential for You and Your Baby


1. Find your body weight in pounds.
2. Convert your pounds to kilograms by dividing the number of pounds by 2.2
3. Multiply this number by 0.8.

For example:
1. Your weight = 150 pounds
2. Dividing 150 pounds by 2.2 = 68 kilograms
3. Multiplying 68 kilograms by 0.8 = 54 grams of protein

Remember that this is the minimal amount of protein you need daily to maintain body functions.

Keep in mind, though, that most people consume more than this amount of protein to help make meals more palatable, provide satiety, and satisfy taste preferences. Health organizations recommend limiting your protein intake to 10-35% of your total calorie needs. If you consume 2000 calories a day, this would equal 50-175 grams of protein daily.

To give you an idea of the amount of protein in foods, check out this list:

  • 1 cup milk=8 grams
  • 1 ounce cheese=7 grams
  • 1 ounce meat=7 grams
  • 1 egg=6 grams
  • 1/2 cup legumes=7 grams
  • 2 Tablespoons peanut butter=8 grams
  • 1/4 cup nuts=6 grams
  • 1/2 cup cooked non-starchy vegetable=2 grams
  • 1 serving of grain (1 slice bread, 1/2 bun, 1 c. dry cereal, 1 small muffin)=3 grams
    *** Consult your physician about consuming peanut and nut products during pregnancy and breastfeeding - due to food allergies.

    The power of protein is easy to achieve. Obviously, with the great availability of animal foods and nutritious grains and vegetables, most of us have little trouble meeting--in fact exceeding--our protein needs.

    Answer to quiz:
    False: Although gelatin comes from an animal source, it's an incomplete protein and cannot make your fingernails hard.

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    About The Author

    Becky Hand
    Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.
    Becky Hand

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