Notice more protein on the menu? We did this because protein is a vital macronutrient. It plays a huge role in many day-to-day processes carried out by the body such as metabolism, cellular function, growth and tissue repair, skin, hair and nail health. Protein is so vital to our health that the body will send “I am hungry” signals to the brain until desired protein intake has been reached.
Yes, you read that right. We are conditioned to eat until we have eaten enough protein.
Have you ever felt fatigued after a meal? Or staring wide-eyed at the ceiling in the middle of the night? We have! Have no fear, this is where monitoring daily protein intake comes into play. Increasing protein can help you with increased energy and restful sleep.
The recommended protein intake to maintain weight and cellular function is 0.8 grams of protein per kilogram. During pregnancy, daily protein intake jumps to 1.2 grams of protein per kilogram in the early trimesters and increases to 1.5 grams of protein per kilogram in third trimester and postpartum. While pregnant, the dangers of low protein consumption are something to keep top of mind. Studies show that low dietary protein intake can lead to complications, causing embryonic losses, reduced postnatal growth, preeclampsia, gestational diabetes and hypertension.
So what are our go-to breakfast items? Our kitchen sees a lot of eggs and peanut butter (did someone say protein?!) and we favour meals that are ready within seconds - literally! The Vitality Oatcakes were developed with ease as a top priority. The four-pack of Oatcakes are a yummy morning sweet treat that my five year old twins can share, and popping them in the toaster we never have to dirty a pan. I can also rest easy knowing this 1-minute-meal contains magnesium, zinc, iron, folate, vitamin B6 and thiamine. Plus, there are no artificial sugars or sweeteners, so there’s zero post-sugar crash!
For our flexitarians, protein sources include:
Chicken: contains approx 20 grams of protein per ½ breast
Steak: contains approx 28 grams of protein per 100 grams
Ground beef: contains approx 14 grams of protein per 100 grams
Eggs: contains approx 6 grams of protein per egg
Turkey: contains approx 28 grams of protein per 100 gram
Greek yogurt: contains approx 10 grams of protein per 100 grams
And for our veganistas, protein sources include:
Oats: contains 16 grams of protein per 100 grams
Chickpeas: contains 8 grams of protein per 100 grams
Another way to add in more protein is by using bone broth. Although protein per serving is lower, Dr Taz, an expert integrative OBGYN, explains the benefits of an amino acid called glycine, which is essential for supporting the venous system and cardiovascular health. Glycine is found in collagen and gelatin, which is in abundance in our Healing Bone Broth (link). Check out our post on bone broth here to read more about this liquid gold and discover how cooking with and sipping on bone broth can further support you and your family’s health during pregnancy and postpartum.