So I have posted quite a bit about plant proteins lately, but what about red meat? The Mediterranean diet has found to be beneficial for all sorts of reasons in pregnancy health. It is characterised by a diet high in fruits and veggies, whole grains, lentils and legumes, fish, but it does also contain regular white meat, dairy and also less frequently but still included is red meat.
This is important as red meat is high in iron, zinc and B vitamins essential to your growing baby. So whilst it should not be on your menu every day, lean red meats in moderation can be an important part of a healthy pregnancy diet. In particular iron deficiency is common in Australian pregnant women and can have very negative effects of the pregnancy and health of a baby. For further info see here. Therefore for optimal pregnancy outcomes we recommend 1-2 serves of red meat per week in the first trimester, and 2-3 serves per week in the second and third trimesters. If you have been diagnosed with iron deficiency, as well as taking supplements recommended by you doctor, it is vest to see a pregnancy dietitian to help.
For information on the mix of plant proteins, fish, white meats and red meats to include in your diet purchase our book ‘Growing Baby Bean a Complete Guide to Pregnancy Nutrition’. The book contains lots of information on both meat and other sources of iron in the diet and how to increase its absorption. see here