Pregnancy is a crucial time when a woman’s body needs extra nutrients, especially protein, to support the growth and development of the baby. Protein helps in building the baby’s muscles, tissues, and organs while also maintaining the mother’s health. While there are many plant-based protein sources, non-vegetarian foods provide high-quality, complete protein with all essential amino acids.
Here are the 7 best non-veg protein-rich foods that pregnant women should include in their diet:
1. Eggs
Eggs are one of the most nutritious and easily digestible protein sources. They contain choline, which is vital for the baby’s brain development, and vitamin D, which supports bone health. One large egg provides about 6 grams of protein. Pregnant women can enjoy boiled, scrambled, or poached eggs for a healthy protein boost.
2. Chicken (Skinless & Lean)
Lean chicken is an excellent source of high-quality protein, providing about 26 grams per 100 grams. It is also rich in iron and vitamin B12, which help prevent anemia and support nerve function. Grilled, baked, or stewed chicken is a healthy choice, but avoid fried or processed versions.
3. Fish (Salmon, Sardines, and Cod)
Fatty fish like salmon are packed with omega-3 fatty acids (DHA and EPA), crucial for the baby’s brain and eye development. Sardines and cod are also great options, offering 20-25 grams of protein per 100 grams. However, pregnant women should avoid high-mercury fish like shark, swordfish, and king mackerel.
4. Turkey
Turkey is another lean meat option, providing 29 grams of protein per 100 grams. It is also rich in zinc and selenium, which support immune function and fetal growth. Roasted or grilled turkey breast is a delicious and healthy addition to a pregnancy diet.
5. Lean Beef
Beef is a powerhouse of protein (26g per 100g), iron, and vitamin B12, essential for preventing fatigue and ensuring proper oxygen supply to the baby. Opt for grass-fed, lean cuts and avoid undercooked or processed meats like sausages.
6. Shrimp & Prawns
Shrimp is a low-calorie, high-protein seafood option, offering 24 grams of protein per 100 grams. It is also a good source of iodine, which supports thyroid function and fetal brain development. Ensure it is well-cooked to avoid foodborne illnesses.
7. Duck Meat
Duck meat is rich in protein (19g per 100g), iron, and B vitamins, making it a nutritious choice for pregnant women. However, it is higher in fat, so it should be consumed in moderation, preferably roasted or grilled.
Key Considerations for Pregnant Women
- Always cook meat, eggs, and seafood thoroughly to avoid infections.
- Avoid processed meats like bacon, ham, and deli meats due to high sodium and preservatives.
- Consult a doctor before making major dietary changes, especially if you have allergies or health conditions.
Conclusion
Including these protein-rich non-veg foods in a pregnancy diet ensures both mother and baby get essential nutrients for healthy growth. A balanced diet, along with proper hydration and prenatal care, contributes to a smooth and healthy pregnancy journey.
Would you like a customized meal plan incorporating these foods? Let us know in the comments!
Also Read: 10 High Protein Dals to Include in Your Daily Diet
My Name is Sanjeev Vekariya, I cover Articles related to Baking, Recipes, Desserts and Cake . I have more than 5 Years of Experience in Writing Food Article.