Food Aversions
If you are finding yourself unable to eat certain foods, you are not alone. Food aversions are as common as food cravings during pregnancy. As long as you are eating a good balance and variety of food from all groups, your aversion is probably not a problem.
For some women, aversions to meats make eating adequate amounts of protein difficult, especially if they are not familiar with non-meat ways to work protein into a diet. You do not have to sacrifice a good diet because of a food aversion. Here are some suggestions that may help overcome a protein deficit due to food aversions.
Eat what you can:
You will probably get enough protein if your aversion is only to one type of meat. Remember, all poultry, beef, pork and fish are good sources of protein. If feel queasy when you look at raw meat, but have no trouble eating cooked meat, have someone else prepare it for you. Some women have aversions only to the smell of cooking meat and can eat it if it is prepared outdoors on a grill. Some women are able to prepare the meat if they purchase it ready to cook and have to do minimal touching.
Eat Other Animal Proteins
Eggs and dairy are good sources of proteins that also are good sources of vitamins and minerals. Following Dr. Brewer's recommendation for 2 eggs and 4 servings of dairy a day gives you 32 grams of protein.
Eat Vegetable Proteins
Protein is not only in animal products. You can get protein from nuts, seeds, legumes and small amounts from some vegetables. There are several differences between vegetable and animal proteins.
First, vegetable proteins are not as concentrated a source of protein as meats are. On the other hand, vegetable proteins come with many other nutrients you would not get from eating meat.
Secondly, vegetable proteins are considered incomplete proteins. This means they do not supply all essential amino acids. However, each type of vegetable protein supplies different amino acids so if you combine different types you will have all the essential amino acids. To combine vegetable proteins you can eat:
- Beans (legumes or pulses) with grains, nuts or seeds
- Grains with beans (legumes)
- Nuts and seeds with beans (legumes)
- Vegetables with grains, nuts or seeds
Some examples of combined foods are beans and rice, lentils and rice, corn tortillas and beans or green beans and almonds.
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