Lean Meat Guide During Pregnancy
Published : 14/03/2024
Last updated: 14/07/2024
Lean meat is a valuable addition for a new mother’s healthy diet. Lean meats are skinless chicken, turkey and red meat with fat trimmed off or relatively low fat content.
Importance of Lean Meat During Pregnancy
Protein: Required for tissue growth and repair for both mother and baby
Iron: Lean Meat offers heme iron, which is readily absorbed by the body when consumed.
Choline: Crucial for fetal brain development.
Vitamin B12: Vital for formation of red blood cell and smooth functioning of nervous system.
Zinc: Needed for healthy immune system and healing of wounds.
Lean Beef Cuts
Sirloin
Flank Steak
Round Roast
Skinless Chicken and Turkey
Lower fat content then dark meat varieties.
Doctors Recommendation
A study observed that pregnant mothers with sufficient amount of iron intake from lean meat, had a lower tendency to deliver new born with low birth weight [1].
Another study found that pregnant mothers with higher intake of choline had babies who scored better on cognitive tests at a young age [2].
- Heme Iron, from lean meat, is more readily absorbed in the body in comparison to non-heme iron (iron that come from plant sources).
Serving Size
Approximately 6 ounces, cooked weight, of lean meat everyday [3].
Lean meat is a good source for some of the essential nutrients. Do consult with your doctor for a personal diet plan to ensure you are getting the right amount. Try including other protein sources such as fish, beans, eggs. Additionally choose healthy cooking methods, for example- grilling, baking or broiling of lean meat to ensure minimal fat intake.
