I am a huge believer in eating a healthy diet with occasional (even small daily) indulgences. And the two things I focus on are my water intake and how much protein I eat. I find that if I drink enough water and eat enough protein, the rest of my diet is pretty healthy because I am not hungry for junk.
Especially in pregnancy and while nursing a baby, the requirements for water and protein go up.
General fluid needs increase during pregnancy in order to support fetal circulation, amniotic fluid, and a higher blood volume. The current recommendation for water intake is drinking 8–10 glasses of water each day... Increased fluid intake can help to alleviate constipation. An adequate fluid supply also ensures that the mother has enough reserves to tolerate blood loss during delivery. (source)
and from another article...
Protein requirements are complicated because the amount we need changes with age.
- Infants require about 10 grams a day.
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day.
One important exception is pregnant or lactating women. The recommended intake for them rises to 71 grams of protein a day.
So, I'm linking up with Hallie to share my Five Favorite ways to increase both water and protein:
Water is an easy one, as long as I fill up my water bottle 3 times each day, I've had 9.5 cups of water by days end. I try to drink one bottle by lunch, one by dinner, and one through the evening. This water bottle is my favorite.
I eat one every day, either for breakfast or lunch. It has tons of protein, calcium, and probiotics for digestion. I feel like this is a nutrient powerhouse. I just tried the vanilla and almond Yopa! and yum yum yum!
With 15 grams of protein, it's highly recommended!
This is my one and only pregnancy craving over the past few months. I never used to eat cottage cheese on the regular, but it's sooooo good! A little salty, a little cheesy, and tons pf protein again. I usually mix in some pineapples or eat it alongside a juicy clementine. For me, it has to be full fat and small curd, and that has 28 grams of protein per cup!
A Protein packed breakfast.
Two egg, cheese, and sausage muffins for breakfast. About 21 grams of protein to start your day off right! Here's a good recipe, but I change it around a bit.
A super quick and delicious dinner for us is:
In total, this fast and easy meal has 38 grams of protein!
So that's some of the things I've been devouring lately. What are your go-to protein meals?