PREGNANCY NUTRITION

The First 1,000 Days: Why Protein Matters for Mum, Baby & Healthy Development.

A Broth + Co guide to protein needs, amino acids, nourishing foods, morning sickness, collagen, bone broth and the first 1,000 days.

 

Pregnancy Is a Building Project

Pregnancy is often described as “eating for two”, but that phrase misses the most remarkable part of the story. You are not simply feeding two appetites. Your body is running a highly organised construction project: building a placenta, expanding blood volume, adapting the uterus and breasts, and assembling a baby's brain, muscles, skin, organs and blood vessels from microscopic materials.

Protein provides many of those materials. Digestion breaks food proteins into amino acids and small peptides, which enter the bloodstream and become available to maternal and fetal tissues. Cells then use those amino acids to make new proteins according to biological instructions. Some become structural tissue. Others become enzymes, receptors, transporters, hormones, antibodies and signalling molecules.

That makes protein much more than a number on a nutrition panel. It is part scaffolding, part workforce and part communication system. Amino Acids The Building Blocks explains how the body uses amino acids, while Protein Throughout Life: Why Your Protein Needs Change With Age places pregnancy within the wider protein story.

 

Why Protein Needs Change During Pregnancy

Pregnancy creates new tissue in both the baby and the mother. The pace is not identical in every trimester. Early pregnancy involves enormous developmental change, even though the baby's total mass is still small. Later pregnancy brings faster fetal growth and greater deposition of maternal and fetal tissue.

·       Fetal growth: amino acids contribute to the formation of organs, muscles, skin, connective tissues and many functional proteins.

·       The placenta: this temporary organ transfers oxygen and nutrients, produces hormones and supports communication between mother and baby.

·       Maternal tissues: the uterus and breasts grow and adapt, while the mother's own muscles and organs continue their daily maintenance.

·       Blood and circulation: maternal blood volume expands substantially, creating demand for proteins involved in transport and fluid balance.

·       Amniotic and extracellular environments: fluids and tissues around the baby depend on tightly regulated maternal physiology.

·       Recovery reserves: adequate nourishment helps support the mother's strength through pregnancy, birth and the transition into postpartum life.

Australian and New Zealand nutrient reference values list a protein RDI of 60 g per day, or about 1.0 g per kilogram of body weight per day, for pregnant women aged 19–50 during the second and third trimesters. For pregnant adolescents aged 14–18, the listed RDI is 58 g per day, or 1.02 g per kilogram. No additional requirement is specified for the first trimester in these reference values.

An RDI is a population reference point, not a personalised prescription. A woman's needs and the amount she can comfortably eat may be influenced by pre-pregnancy size, multiple pregnancy, activity, dietary pattern, medical conditions, nausea, vomiting and other individual factors. A midwife, doctor or Accredited Practising Dietitian can help interpret needs when intake is limited or circumstances are more complex.

Australian reference values: Eat for Health, Nutrient Reference Values for Australia and New Zealand — Protein.

What Protein Helps Build

 

Protein works within a larger team. Folate, iodine, iron, vitamin B12, choline, zinc, calcium, vitamin D, omega-3 fats and many other nutrients also contribute to pregnancy and development. A protein-rich food may supply several of these at once: eggs provide protein and choline; dairy foods provide protein, calcium and iodine; legumes provide protein, fibre, folate and minerals; fish provides protein and, depending on the type, omega-3 fats.

This is why food quality matters alongside grams. Pregnancy nutrition is less like filling one bucket and more like assembling a team: protein is indispensable, but it performs best when the rest of the nutrient team is present.

Complete Proteins, Plant Proteins and Dietary Variety

Proteins differ in their amino acid profile and digestibility. Foods such as eggs, dairy, fish, poultry, meat and soy contain all nine essential amino acids in useful proportions and are commonly described as complete proteins. Plant foods such as lentils, chickpeas, beans, nuts, seeds and grains also contribute valuable protein, although individual foods may be relatively lower in one or more essential amino acids.

A vegetarian or vegan pregnancy can provide adequate protein when meals are varied and well planned. There is no need to combine complementary plant proteins with precision at every mouthful. Eating a range of legumes, soy foods, grains, nuts and seeds across the day helps provide a broad amino acid pattern. Nutrients such as vitamin B12, iron, iodine, calcium, vitamin D and omega-3 fats also deserve deliberate attention in plant-based pregnancy diets.

 

Protein values are approximate and vary with brand, variety, preparation and serving size.

High-Protein Foods: The Foundation of Muscle, Healthy Ageing & Recovery Nutrition offers more food ideas. The underlying principle is useful at every life stage: variety gives the body both amino acids and the wider nutrients that travel with whole foods.

A Better Way to Think About Protein Across the Day

A large protein-heavy dinner cannot always make up for a day built mostly around toast, crackers and fruit. Spreading protein across meals and snacks can be more comfortable, particularly when appetite is reduced or reflux makes large meals unpleasant.

·       Breakfast: eggs, Greek yoghurt, cottage cheese, milk, fortified soy milk, tofu scramble or leftovers.

·       Lunch: chicken, salmon, tuna within pregnancy fish guidance, lentils, chickpeas, tofu, tempeh, cheese or yoghurt.

·       Snacks: yoghurt, a boiled egg, milk, nuts, nut butter, hummus, roasted chickpeas or cheese with wholegrain crackers.

·       Dinner: fish, poultry, lean meat, tofu, tempeh, beans or lentils alongside vegetables and carbohydrate foods.

·       Low-appetite options: smoothies, soups, yoghurt bowls, egg dishes and small savoury meals can deliver useful nutrition without a very large volume.

 

Morning Sickness, Food Aversions and Low-Appetite Days

Nausea can make an ideal meal plan feel completely unrealistic. Smells become intense, formerly favourite foods can be unappealing, and an empty stomach may make symptoms worse. The goal on difficult days is not dietary perfection. It is finding tolerable foods and fluids, then building nutrition back in as symptoms allow.

·       Try small meals or snacks at regular intervals rather than waiting until you are very hungry.

·       Choose cooler foods if the smell of cooking is difficult: yoghurt, milk, cheese, hummus, cold chicken prepared and stored safely, or a smoothie made with pasteurised dairy or fortified soy milk.

·       Pair a tolerated carbohydrate with protein: toast with egg or nut butter, crackers with cheese, fruit with yoghurt, or rice with tofu.

·       Keep flavour simple when needed. Eggs, plain yoghurt, mild soups and soft tofu may be easier than strongly seasoned meals.

·       Sip fluids between meals if drinking with food makes nausea or fullness worse.

·       If vomiting is persistent, fluids cannot be kept down, weight is falling or eating is becoming very limited, contact your maternity care team promptly.

Protein is not a treatment for morning sickness, and one food will not suit everyone. Its practical value is that a small amount of a tolerated protein food can add amino acids and other nutrients to an otherwise light meal.

Where Collagen Fits

Collagen is a specialised structural protein rich in glycine, proline and hydroxyproline. These amino acids are associated with connective tissues, including skin, cartilage, tendons, ligaments and blood vessels. Collagen Amino Acids Explained: Glycine, Proline & Hydroxyproline explains this distinctive profile in more detail.

Collagen does not contain all essential amino acids in the proportions expected of a complete protein source. It is therefore best understood as a targeted, collagen-rich protein that can complement eggs, dairy, fish, meat, poultry, soy foods, legumes, nuts, seeds and grains—not replace them.

Collagen products vary in ingredients and formulation. Some contain botanicals, caffeine, vitamins, sweeteners or other active ingredients that may not be intended for pregnancy. Anyone considering a collagen supplement during pregnancy should check the complete ingredient list and discuss the specific product with their doctor, midwife or pharmacist. Collagen Peptides: Benefits for Skin, Joints, Recovery, Gut Health & Healthy Ageing explains how collagen peptides differ from other proteins.

Where Bone Broth Fits

Bone broth is a savoury whole food that can contribute protein, fluid, flavour and a broad amino acid profile, including collagen-associated amino acids such as glycine, proline and hydroxyproline. It can be enjoyed as a warm drink or used in soups, casseroles, risotto, sauces and slow-cooked meals.

Its strength is practical: it can make a light meal more nourishing and help turn vegetables, grains, legumes or other protein foods into something warm and satisfying. It is not a replacement for the broader variety of protein foods needed across pregnancy.

Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing explains the wider nutritional context, while The Amino Acids in Bone Broth: What They Are and Why They Matter explores its amino acid profile.

Food safety matters more during pregnancy. Choose products from reputable sources, follow storage and preparation instructions, heat ready-to-eat foods appropriately, refrigerate leftovers promptly and use them within recommended timeframes. Homemade broth should be cooked, cooled and stored safely. A broth that has been left lukewarm for long periods is not made safe simply by reheating.

Functional Hydration places savoury fluids within everyday hydration, and the collection of nourishing recipes offers practical ways to use broth in complete meals.

A Realistic Protein-Rich Day

This is an example of how protein can appear across ordinary food rather than a prescribed meal plan. Portions and choices should be adjusted for appetite, dietary pattern, cultural preferences and guidance from the maternity care team.

 

Three Simple, Complete Recipes

Gentle Lentil, Vegetable and Bone Broth Soup

Serves 4 | Preparation: 15 minutes | Cooking: 30 minutes

Ingredients

·       1 tablespoon extra virgin olive oil

·       1 small brown onion, finely diced

·       1 carrot, diced

·       1 zucchini, diced

·       2 garlic cloves, crushed

·       1 cup dried red lentils, rinsed

·       1 litre prepared bone broth or reduced-salt stock

·       400 g can diced tomatoes

·       1 teaspoon ground cumin

·       2 handfuls baby spinach

·       Black pepper and lemon juice, to serve

Method

1.         Heat the olive oil in a large saucepan over medium heat. Add the onion and carrot and cook for 5 minutes, stirring, until softened.

2.         Add the zucchini, garlic and cumin. Cook for 1 minute.

3.         Stir in the lentils, broth and tomatoes. Bring to the boil, then reduce the heat and simmer gently for 20–25 minutes, stirring occasionally, until the lentils are soft.

4.         Stir through the spinach until wilted. Add pepper and a squeeze of lemon. Cool leftovers promptly and refrigerate.

Berry, Yoghurt and Oat Breakfast Bowl

Serves 1 | Preparation: 5 minutes

Ingredients

·       170 g pasteurised Greek yoghurt

·       1/2 cup berries, fresh or frozen and thawed

·       1/3 cup rolled oats

·       1 tablespoon chia seeds

·       1 tablespoon chopped almonds or pumpkin seeds

·       1–2 tablespoons pasteurised milk or fortified soy milk, if needed

·       Ground cinnamon, to taste

Method

1.         Spoon the yoghurt into a bowl.

2.         Add the berries, oats, chia seeds and almonds or pumpkin seeds.

3.         Add a little milk if a softer consistency is preferred, sprinkle with cinnamon and serve immediately.

Baked Salmon, Sweet Potato and Greens

Serves 2 | Preparation: 10 minutes | Cooking: 30 minutes

Ingredients

·       2 x 120–150 g salmon fillets

·       1 medium sweet potato, cut into 2 cm cubes

·       2 cups broccoli florets

·       1 tablespoon extra virgin olive oil

·       1 teaspoon dried oregano

·       1/2 lemon

·       Black pepper

·       2 tablespoons pasteurised Greek yoghurt, to serve

Method

1.         Preheat the oven to 200°C conventional or 180°C fan-forced. Line a baking tray.

2.         Toss the sweet potato with half the olive oil and the oregano. Roast for 15 minutes.

3.         Add the broccoli and salmon to the tray. Drizzle with the remaining oil and season with pepper.

4.         Bake for a further 12–15 minutes, or until the salmon is cooked through and flakes easily. Serve with lemon and yoghurt.

During pregnancy, cook eggs, meat, poultry and seafood thoroughly and follow current Australian food-safety and fish-consumption guidance.

Food Safety Is Part of Pregnancy Nutrition

A food can be nutrient-rich and still be unsuitable if it carries avoidable food-safety risk. Pregnancy changes immune function, and foodborne infections such as listeriosis can have serious consequences. Safe handling therefore belongs in the same conversation as protein quality.

·       Choose pasteurised milk, yoghurt and cheeses, and follow Australian advice on higher-risk soft cheeses.

·       Cook eggs, meat, poultry and seafood thoroughly; avoid raw fish and other high-risk ready-to-eat foods during pregnancy.

·       Wash fruit, vegetables, hands, utensils and preparation surfaces carefully.

·       Keep raw foods separate from ready-to-eat foods.

·       Keep cold foods cold and hot foods hot; cool and refrigerate leftovers promptly.

·       Follow current Australian guidance on fish species and mercury, rather than avoiding fish altogether.

Food-safety guidance: Food Standards Australia New Zealand, Pregnancy and Healthy Eating; Food Safety for Vulnerable People.

From Pregnancy to the First 1,000 Days

Pregnancy is the beginning of the first 1,000 days—the period from conception to a child's second birthday. It is a time of extraordinary development, but it should not become a source of pressure or perfectionism. Nutrition supports growth through patterns repeated over time, not one flawless meal.

After birth, the mother's nutritional demands do not simply disappear. Recovery, sleep disruption and breastfeeding, where chosen and possible, can all shape appetite and eating opportunities. Australian reference values list a protein RDI of 67 g per day for breastfeeding women aged 19–50. Again, this is a population reference and individual circumstances differ.

Breast milk is more than a mixture of nutrients. It contains proteins, fats, carbohydrates, immune components, enzymes, hormones and specialised carbohydrates called human milk oligosaccharides. These oligosaccharides are particularly fascinating because many are not primarily digested by the baby; they help nourish selected microbes in the developing gut.

 

Where breastfeeding is not possible, not desired or only partly possible, infant formula provides the appropriate alternative for infants under 12 months. Australian guidance recommends introducing nutritious, iron-rich complementary foods from around six months, at textures suited to development, while continuing breast milk or infant formula.

As family foods expand, protein-rich choices may include well-cooked egg, meat, fish, poultry, tofu, legumes and yoghurt where appropriate. Variety supports nutrient intake, familiarity with flavours and textures, and the developing food culture of the family. Children's Nutrition: Building Healthy Eating Habits for Life continues the story beyond infancy, while The Gut-Brain Connection in Children: How Gut Health May Influence Mood, Behaviour & Development explores one of the biological connections being studied.

Infant feeding guidance: National Health and Medical Research Council, Infant Feeding Guidelines.

Common Protein Pitfalls—and Better Ways Forward

 

Frequently Asked Questions

How much protein do I need during pregnancy?

Australian reference values set an RDI of 60 g per day for pregnant women aged 19–50 during the second and third trimesters. This is a population reference, and individual needs may differ. A maternity care professional or Accredited Practising Dietitian can provide personalised guidance.

Do I need extra protein in the first trimester?

The Australian nutrient reference values do not specify an additional protein requirement for the first trimester. Good nutrition still matters from the beginning, and regular protein-rich foods can help provide amino acids and other nutrients.

Is plant protein enough during pregnancy?

It can be. A well-planned vegetarian or vegan diet can provide adequate protein through tofu, tempeh, legumes, grains, nuts, seeds and suitable fortified foods. Vitamin B12, iron, iodine, calcium, vitamin D and omega-3 fats require particular attention.

Can I drink bone broth while pregnant?

Bone broth can be included as part of a varied pregnancy diet when it is prepared, stored and reheated safely. It contributes protein, fluid and collagen-associated amino acids, but it should not replace a wider range of protein-rich foods.

Can I take collagen during pregnancy?

Collagen itself is a protein, but products vary widely. Some contain botanicals, caffeine, concentrated vitamins or other active ingredients. Check the entire formulation and discuss the specific product with your doctor, midwife or pharmacist before use.

Can protein stop morning sickness?

Protein is not a treatment for nausea. Some people find that small, regular meals containing a little protein are easier to tolerate and more sustaining, but individual responses vary.

Does protein support the baby's brain development?

Amino acids contribute to brain cells, enzymes, receptors, transport proteins and neurotransmitter pathways. Brain development also depends on many other nutrients, including iodine, iron, choline, folate and omega-3 fats.

What if I cannot keep food or fluids down?

Persistent vomiting, dehydration, weight loss or an inability to keep fluids down needs prompt advice from your maternity care team. Severe pregnancy nausea can require clinical assessment and treatment.

Summary

Protein during pregnancy is not simply about eating more. It is about supplying amino acids to a body performing extraordinary work: building a baby, supporting a placenta, expanding maternal tissues and maintaining the mother's own strength and function.

The most useful approach is practical and varied. Include protein regularly across the day, combine animal and plant foods according to preference, pay attention to the nutrients that travel with those foods, and adapt meals when nausea or changing appetite gets in the way. Collagen and bone broth can have supporting roles, while pregnancy food safety remains non-negotiable.

The deeper lesson extends beyond pregnancy: development is built from thousands of small biological decisions and thousands of ordinary meals. No single meal creates a healthy future. Repeated nourishment helps create the conditions in which mother and baby can grow, adapt and thrive.

Selected References

• National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Protein.

• Food Standards Australia New Zealand. Pregnancy and Healthy Eating.

• Food Standards Australia New Zealand. Food Safety for Vulnerable People.

• National Health and Medical Research Council. Infant Feeding Guidelines.

• World Health Organization. WHO Recommendations on Antenatal Care for a Positive Pregnancy Experience.

• Elango R, Ball RO. Protein and amino acid requirements during pregnancy. Advances in Nutrition. 2016;7(4):839S–844S.

• Mousa A, Naqash A, Lim S. Macronutrient and micronutrient intake during pregnancy: an overview of recent evidence. Nutrients. 2019;11(2):443.