Build a Better Baby: Protein Intake and Assimilation

Protein, carbohydrates and fats, often referred to as macronutrients are essential for daily intake.  Adequate protein is essential for building muscle mass.  In pregnancy, protein intake is essential for growing a healthy baby and maintaining a healthy pregnancy. 
If one is not consuming adequate fats and proteins, one is most likely consuming excess carbohydrates.  Relying too heavily on carbohydrates predisposes one to high cholesterol due to unstable blood sugars. Diabetes, inflammation and excess weight gain can result. 
Inadequate protein intake in pregnancy is linked to preeclampsia, which is actually a symptom of malnutrition.  Often, increasing protein dramatically is what helps to improve preeclampsia or toxemia in pregnancy.
Generally speaking, daily protein intake is approximately 50-60 grams.  In pregnancy, add an additional 25 grams after 20 weeks.  75 grams would meet the protein requirements of pregnancy and help to avoid metabolic problems.  When increasing dietary protein, one may also need to increase their digestion of protein.  The use of digestive enzymes and/or HCL, (betaine hydrochloric acid), can be very beneficial. Consuming protein at each meal, and for snacks, is a good way to ensure protein intake.
Eggs, dairy, fish and poultry are good sources of protein.  One egg contains 6-7 grams of protein.
One half cup of cottage cheese contains 12 grams of protein.
High protein powders are a convenient way to ensure protein intake.  There are non-GMO soy protein powders, whey protein, egg white protein, pea powder and hemp powder, all of which may be added to drinks or cooking.  There are approximately 28 grams of protein in a scoop of whey protein, (which is almost 5 Tablespoons or 28 grams).  Protein powders are easily assimilated as digestion is not required, the protein is already broken down to a small size.
Vegetarians are able to get good quality protein if they include nuts and seed to their diet, and don't rely too heavily on grains.
 Here are the protein contents of a few foods for comparison.
                        Dry beans and legumes: 7-8 grams per 1/4 cup dry.
                        Sunflower seeds: 8 grams of protein per 1/4 cup.
                        Almonds: 6 grams protein per 1/4 cup.
                        Pistachios:  6 grams per 1/4 cup.
Nut butters  are a delicious and high fat (good fat), and protein addition to soups and sauces.  Almond butter, sunflower butter, sesame butter or tahini and cashew butter are all delicious ways to increase your nutrient and caloric consumption..
Adequate fat intake is essential for health, brain health and neurological function.  Daily fat intake should be approximately 25-30 per cent of the total calories consumed.  A lack of good quality fat in the diet can predispose one to depression.  The brain needs fat to function properly.  If one is not consuming adequate fats and proteins, one is most likely consuming too many carbohydrates.
Almond flour, quinoa flour and garbanzo flour are all high protein alternatives to high carbohydrate, gluten flours and as replacements are quite delicious and easy to include in cooking and baking.
High protein, gluten free grains are a very good dietary option.
                        Wild rice: 6 grams protein in 1/4 cup, twice the protein as brown rice.
                        Quinoa: 6 grams protein per 1/4 cup.
If one chooses soy as a protein alternative, try to avoid the TVP or hydrogenated soy protein as it is overly processed.  Tofu, edamame, miso or tempeh are good sources of protein.  The detrimental part of the soy, the bean casings are not present.  They have either been removed, not developed or have been broken down by culture or fermentation.
The efficiency of digestive enzymes is what determines the assimilation of the protein.  Enzymes, particularly protease and HCL, hydrochloric acid, assist with the digestion of protein, and lipase and bile assist with the digestion of fats.  Hydrochloric acid, or HCL can be added, taken as a supplement which is made from beets and sold as Betaine HCL.
Other foods can be used as digestive aids.  Apple cider vinegar, 1 teaspoon added to a small amount of water before eating a meal heavy in protein may assist with the breakdown of the protein.
Fresh pineapple contains bromelain which acts as a digestive aid. Fresh and dried papaya contain papain, a powerful digestive aid. Papaya enzymes are also available in tablet form.
Another thing that will aid digestive efficiency is to avoid consuming beverages one half hour before and one half hour after eating, so as not to dilute the digestive enzymes.
Taking additional digestive enzymes, such as a broad spectrum digestive enzyme can help to ensure digestive efficiency.  A broad spectrum digestive aid would contain amylase, protease, lipase and cellulase.  The additional enzymes help to break down foods to their elemental constituents, helping to eliminate under digested food particles from entering the bloodstream where they are tagged as invaders, activating an immune response.  Breaking our foods down adequately insures better absorption, higher utilization and less immune response.
Consuming adequate protein and breaking it down into the elemental constituents is what provides nutrients to build tissue.  Improving digestion at any time is helpful to build optimal health, but during pregnancy, improving digestion will help you to be healthy and happy and help you to grow a healthy, happy baby!

Metabolic typing and food sensitivity testing will provide a personalized program for choosing foods that are compatible with your metabolism.  Unknowingly consuming foods that are incompatible with your system can wreak havoc on an otherwise healthy lifestyle.  Consuming foods one is sensitive to will activate the immune system repeatedly.  Having food sensitivity testing will offer the assurance that the foods you are consuming will not be problematic.
ALCAT food sensitivity testing can provide a personalized rotation food plan.
Metabolic testing to determine individual metabolic challenges and preferences is another way to make sure your nutrition plan is working for you and can be done by our Nutritional Consultants at Prairie Springs Self Health Initiative.  prairiesprings@netins.net  Contact us for more information.

Go to < www.nativeharvest.com> for  real wild rice harvested by hand in canoes by the Anishinaabeg people.  It is superior wild rice!

Blessings and be well!!