The Protein Push

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By Margaret Freda Ed.D., R.N., C.H.E.S., F.A.A.N.

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"I've been a professional nurse working with pregnant women and parenting families since 1966," says Margaret Comerford Freda. "Pregnant women and parents need to know as much as possible about their own health and that of their children."

Margaret Comerford Freda, Ed.D., R.N., C.H.E.S., F.A.A.N., is a Professor in the Department of Obstetrics &; Gynecology and Women's Health, Albert Einstein College of Medicine, Montefiore Medical Center, Bronx, New York, and also serves as Director of Patient Education Programs for that department. Since 1993, Dr. Freda has been the Consultant for Nursing at the National March of Dimes Birth Defects Foundation and the Chair of the National March of Dimes Nurse Advisory Council. In addition, Dr. Freda serves as the editor of MCN, The American Journal of Maternal Child Nursing.

Dr. Freda received her Master's Degree in Nursing from New York University and her doctorate in Health Education from Columbia University. She has worked in women's health for her entire professional career. Dr. Freda has published 50 research articles in professional journals, and is a frequently invited speaker at nursing and medical conferences. She has written two books: Perinatal Patient Education, published by Lippincott Williams &; Wilkins, and Miscarriage After Infertility, published by Fairview Press, written with her daughter Carrie Semelsberger, who is also a nurse.

Dr. Freda has received several noteworthy awards, such as the Distinguished Professional Service Award and the First National Award for Excellence in Nursing Research from the Association of Women's Health, Obstetric and Neonatal Nurses (AWHONN), the Woman of Distinction Award and the Maternal Child Nurse of the Year Award from the March of Dimes, the Patient Care Award for Excellence in Patient Education from the American Academy of Family Physicians, the Research Recognition Award from Molloy College, and several Outstanding Research Paper awards at national conferences. She serves on the Scientific Advisory Council for the March of Dimes, and was selected to serve on the Select Panel of the Centers for Disease Control to advise on prenatal health. Dr. Freda has developed patient education booklets and videotapes that are now distributed nationally.

Dr. Freda has been married for four decades. She has two daughters, two sons-in-law, three grandsons, and a granddaughter.

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If there's one thing you and your baby can't do without, it's protein. Protein has several jobs during pregnancy: It helps keep your energy up, and it gives your baby the amino acids she needs to grow.

How much protein do you need to keep things running smoothly? The recommended daily allowance (RDA) for protein in pregnancy is 60 grams, although some nutritionists recommend 100 grams; anything between those two amounts is fine. To put the idea of "grams" into perspective, a quart of milk has about 30 grams of protein.

The Right Stuff

Foods Packed With Protein

The Right Stuff

You should pay attention not only to the amount of protein you consume but to the type of protein as well. Pregnant women need to eat what's considered "quality" protein -- that is, protein containing large amounts of all the required amino acids. Most animal protein is quality protein, while most plant protein is not. That's why experts recommend that pregnant women consume animal protein every day. If you are a vegetarian or a vegan (someone who does not eat any animal products, including dairy), you'll need to balance certain foods, such as grains and legumes, for instance, to make sure you get all the amino acids.

Foods Packed With Protein

Red meat is probably the best-known source of protein, but you don't need to eat a steak at every meal to meet your quota. Plenty of other foods, like fish and poultry, are protein-rich. So are dairy products, nuts, and beans. Each of the following contains about 15 grams of protein:

2 large eggs

One 2- to 3-ounce serving of meat, fish, or poultry

2 ounces of hard cheese

1/4 cup peanut butter

1 cup cooked beans, peas, or lentils

1/2 cup cottage or ricotta cheese

2/3 cup almonds

Some pregnant women aren't used to eating a lot of meat and dairy products and wonder if they'll gain too much weight. However, if you're eating a balanced diet, including the right amount of quality protein, you don't need to worry about putting on pounds. Pregnancy is, after all, a time to gain weight. Eating right is one of the best ways to keep your growing baby healthy and to feel your best, too.