I am a vegetarian and I am concerned about getting enough protein. I have read that pregnant women are supposed to get 70 to 100 grams of protein a day. That seems like an awful lot of food to eat! Can you clarify what this means?

The protein needs of a pregnant woman is based upon a nonpregnant woman's needs. Remember that during the first trimester you don't need any extra calories, just good eating habits. During the second and third trimesters the needs go up a little more. The average is about 18 to 24 grams of protein per day. That's an extra 74 calories to 96 calories per day to be added to your protein requirements. The normal amount of protein consumed is two 3oz portions of lean meats per day. That translates to about 330 calories from protein daily (about 83 grams of protein at 4 calories per gram). Depending on if you eat milk and eggs, a lacto-ovo vegeatrian, or if you abstain from all animal products, a vegan, than your needs would be different. If you drink milk, eat cheese and eggs than you will have an easier time meeting the protein requirements and can easily follow the regular guidelines. If you don't, than it may be more of a challenge.

You have to make sure to eat seven servings of vegetables per day, three fruit servings, six to eleven whole grain servings, four servings of cooked dried beans, peas, nuts, and seeds (soy products are also good sources of protein) four servings of calcium rich foods and provide yourself with an alternate source of vitamin B12. A chronic deficiency in B12 can cause damage to the nervous system (very similar to the role folic acid plays.) B12 is in all animal products and is also manufactured in the GI tract. B12 is not available through plant sources. So it is important to figure out a way to provide this important vitamin. Remember, 70-100 grams of protein per day may sound like a lot, but translated into two 3oz portions ( the size of a deck of cards) that's not too overwhelming. The extra grams needed in the second and third trimester is really one to two ounces extra of protein per day. Hopefully now it doesn't sound to overwhelming!!