Foods/Sources

Foods from this group provide protein, vitamins and minerals as shown on the food plate. Foods include red meat, poultry, white fish, oily fish, eggs, beans and pulses. Protein can also be found in cereals and vegetables.

Importance

These foods contain many essential nutrients including iron, protein, B vitamins, especially B12, zinc and magnesium.

Servings

A serving of protein is equivalent to:

• 2-3 oz lean meat, poultry or oily fish
• 4-5 oz white fish
• two eggs
• 10 oz (cooked weight) of pulses

There is no benefit from a high protein diet. The amount of extra protein needed for pregnancy is equivalent to that found in 1 oz meat, or one egg, a glass of milk, or 3 average slices of bread, so you can see not much extra is needed.

Tips

Recommended nutrient intake for protein per day:

Pre-pregnancy = 45g

Pregnancy = 51g

Protein content of some ‘common foods'

• 6 tbsp (95g) muesli = 10g of protein
• 2 spears of broccoli (95g) = 3g
• 85g of lean red meat = 25g
• 130g (2 steaks) white fish = 27g
• ½ tin of baked beans = 10g
• 1 piece/40g of cheddar cheese = 10g