Getting the right amount of protein to support you both

The Reference Nutrient Intake (RNI) of protein for adults is 0.75g per kilogram bodyweight per day, plus an additional 6g/day for pregnant women. So for an woman weighing 60 kg, they will need: 60 x 0.75g/d = 45g protein a day and 51g if they are pregnant⁴. But it’s not just the quantity that matters. It’s also important to eat a variety of protein sources because different proteins provide different amino acids.

Good sources of protein include⁵:

• Meat
• Fish
• Dairy foods
• Beans, pulses and nuts

Because these foods are frequently eaten in the average western diet, most people in the UK get enough protein without giving it special attention. Unless you are vegetarian or vegan, you probably don’t need to adjust your intake to meet your increased needs. People who choose to avoid animal products can obtain many of the essential amino acids by eating a variety of fruits and vegetables.

A good rule of thumb is to include a portion at every meal so that you’re getting 2-3 portions per day⁵. A portion is generally equivalent to the size of your palm.

A particularly beneficial source of protein is oily fish, such as sardines and salmon, which have high levels of brain-building fatty acids. Try to eat 2 portions per week, but no more than that because of the potential mercury they can contain⁶.

Good protein sources and their protein content⁷:

One portion is equivalent to:

• 100g of chicken
• 140g of fish
• 2 medium eggs
• 3 tablespoons of seeds or nuts