Calories, Protein, and the Perinatal Body: Why “Enough” Matters More Than Perfect
Pregnancy is not a time for restriction.
Growing a baby requires approximately 80,000 additional calories over the course of pregnancy, a fact that alone challenges many cultural narratives around eating while pregnant.
Yet calories themselves are rarely discussed accurately or compassionately.
Calories: The Foundation of Nutrient Intake
Calories alone are not independently associated with fetal outcomes.
But calorie adequacy is strongly correlated with nutrient adequacy.
When women eat enough:
They consume more protein, fats, and micronutrients
Nutrient deficiencies are less likely
Pregnancy complications are reduced
The Institute of Medicine highlights increased energy needs during pregnancy as essential for healthy outcomes:
https://nap.nationalacademies.org/catalog/12512/weight-gain-during-pregnancy-reexamining-the-guidelines
Restriction during pregnancy often leads to nutrient shortfalls, even when “food quality” appears high.
Protein: A Critical Macronutrient in Pregnancy
Protein is one of the most studied macronutrients in pregnancy, and the evidence is clear:
Protein needs increase progressively throughout pregnancy
Requirements peak in the third trimester
Underconsumption is associated with:
Preterm birth
Low birth weight
Impaired neurodevelopment
Evidence review on energy/protein intake and fetal growth outcomes (balanced protein-energy improves fetal growth)
Kramer (2003) “Energy and protein intake in pregnancy”
Animal vs. Plant Protein: What the Science Says
Both animal and plant proteins can support pregnancy, but they are not nutritionally identical.
On average:
Animal proteins provide higher protein density per serving
They contain more bioavailable essential amino acids
They are often paired with critical micronutrients (iron, zinc, B12, choline)
Plant proteins can be effective but typically require:
Larger portions
Careful combination
Attention to total intake
This distinction matters, especially when appetite is low or nausea is present.
The Pregnant Body Is Adaptive, But Not Invincible
The perinatal body is remarkably intelligent.
During pregnancy:
Metabolism adapts to conserve protein
Nutrient absorption increases
Amino acid utilization becomes more efficient
These adaptations are especially pronounced in the third trimester, when fetal growth accelerates.
However, adaptation does not eliminate the need for adequate intake.
The body can compensate - but only to a point.
What About Fat and Carbohydrates?
While protein often gets the spotlight, fats and carbohydrates are also essential.
Fats support hormone production and fetal brain development
Carbohydrates provide the primary energy source for fetal growth and maternal metabolism
Balanced macronutrient intake supports:
Stable blood sugar
Reduced stress hormone load
Better energy and cognitive function
Rigid macro rules are rarely helpful in pregnancy. Flexibility and adequacy matter more.
Why This Matters Beyond Pregnancy
Nutritional adequacy during pregnancy:
Supports postpartum recovery
Protects maternal mental health
Reduces depletion during lactation
Improves resilience during the return-to-work transition
Pregnancy does not end at birth - and neither do nutritional needs.
Call to Action
If you’ve ever wondered whether you’re “eating enough,” or felt conflicted by mixed nutrition advice during pregnancy or postpartum, you’re not alone.
Mommerz™ offers nourishment-first guidance designed for real women navigating real lives - including work, recovery, and identity shifts.