Now that you are pregnant looking after your diet has become even more important than it was before. Protein is one nutrient that is important for healthy muscle growth and healthy bones.

Chances are, you are probably getting enough protein by eating your regular breakfast, lunch and dinner. You see, in Ireland, most people actually eat a little more protein than is needed so we all tend to have a surplus there to keep us going. But let’s just make sure…

Try to include at least 2 servings of protein rich foods per day

Protein is needed now that you and your baby are growing, almost by the day. There is one whole shelf on the Food Pyramid dedicated to protein rich foods so try and choose 2 servings from this group each day:

  • Lean red meat (lamb, beef, pork)
  • Lean minced meat
  • Fish – try to eat fish twice a week, one oily and one white fish
  • Eggs – omelettes, scrambled, poached, boiled (make sure they are all well cooked!)
  • Peas, beans and lentils
  • Nuts and seeds

beans, lentils, protein, iron

Milk, cheese and yoghurt are also great sources of protein so choose them regularly for calcium and protein (3 servings per day – have a read of our article on Calcium for more information)

What’s in a serving?

  • 50g cooked lean meat or chicken
  • 75g cooked fish
  • 2 eggs (not more than 7 a week)
  • 30g cheese
  • 75g nuts
Check out our pregnancy recipe section for more ideas on how to include protein in your diet.

If you would like some more information why not contact of our Careline on 1800 22 1234 or email

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