🥚 3 Reasons Why Eggs Are Better Than Meat for Protein During Pregnancy

 

🥚 3 Reasons Why Eggs Are Better Than Meat for Protein During Pregnancy

When it comes to pregnancy nutrition, “how to eat” is often more important than “how much to eat.”
Protein is especially vital, as it directly impacts the brain and nerve development of the fetus. While many people think of meat first when it comes to protein, there's actually a more easily absorbed and convenient source — eggs.

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1. Eggs Are Rich in Choline — Crucial for Brain Development

Eggs are not only a great source of protein but are also packed with choline, a nutrient essential for brain development. Choline helps build brain cells and is closely linked to memory, learning ability, and cognitive development in the fetus.
The yolk contains most of the choline, so eating 1–2 fully cooked eggs daily during pregnancy can significantly benefit your baby’s brain growth.

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2. Eggs vs. Meat: Which Is Better?

Meat is rich in iron and protein, but depending on the cut and cooking method, it can also be high in fat and saturated fat.
On the other hand, eggs are high-protein, easy to digest, and simple to cook.

Unlike undercooked meat, which may carry parasite risks, fully cooked eggs are safer to consume.
Note: Avoid soft-boiled or raw eggs during pregnancy due to the risk of salmonella. Stick to fully cooked eggs.

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3. How to Get Protein the Right Way (Balanced Meal Tips)

• Breakfast: 1–2 hard-boiled eggs + whole grain bread + banana or orange
• Lunch: Chicken breast salad + egg topping + small portion of quinoa
• Snack: Boiled egg + a handful of almonds or mixed nuts
• Dinner: Braised tofu + steamed egg custard + vegetable side dishes

In addition to eggs, include tofu, legumes, fish, and chicken breast in your diet to ensure a variety of nutrients.
The key is to meet but not exceed the daily recommended protein intake for pregnant women (about 70g or more), by distributing protein sources throughout the day.

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🛒 How to Choose Good Eggs & Cooking Recommendations

• Choose antibiotic-free or animal welfare-certified eggs.
• Make sure the shell is intact and store them in the refrigerator.

Recommended Cooking Methods:

• Hard-boiled eggs
• Steamed egg custard
• Scrambled eggs (use olive oil instead of butter)
• Omelets

🚫 Avoid: Dressings or sauces containing raw eggs or mayonnaise.

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🥪 Breakfast Plan: Hard-Boiled Egg & Whole Wheat Sandwich + Orange

🛒 Ingredients (1 serving):

• 2 eggs
• 2 slices of whole grain bread
• A handful of lettuce or baby greens
• 2–3 slices of tomato
• 1/4 avocado (optional)
• 1 orange
• A drizzle of olive oil / A pinch of salt & pepper

👩‍🍳 Instructions:

1. Boil the eggs (10–12 minutes in boiling water) and peel, then slice.
2. Lightly toast the bread for better texture.
3. Layer lettuce → tomato → avocado (optional) → sliced egg on bread, season with salt & pepper.
4. Serve as a sandwich or open-face.
5. Peel and slice the orange to serve on the side.

💡 Nutrition Tip: Eggs for protein + choline, whole wheat bread for complex carbs, and orange for vitamin C — a balanced and complete start to the day!

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🥗 Lunch Plan: Chicken Breast Salad + Boiled Egg + Quinoa

🛒 Ingredients (1 serving):

• 100g chicken breast
• 1 boiled egg
• 2–3 tbsp cooked quinoa
• 4–5 cherry tomatoes
• Fresh vegetables (cucumber, bell pepper, red cabbage, etc.)
• 1 tbsp olive oil + 1 tsp lemon juice + pinch of salt

👩‍🍳 Instructions:

1. Rinse quinoa and boil with water (2:1 ratio) for 15 minutes until tender.
2. Steam chicken breast and slice or shred. (Tip: Add garlic powder or herb salt for flavor)
3. Slice the boiled egg in half.
4. Chop fresh veggies and halve the cherry tomatoes.
5. Combine all ingredients in a bowl and drizzle with olive oil and lemon juice.

💡 Nutrition Tip: Quinoa adds fullness, egg supplies choline, chicken provides protein, and veggies round out the meal with vitamins!

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🍲 Dinner Plan: Steamed Egg Custard + Braised Tofu + Lightly Blanched Veggies

🛒 Ingredients (1 serving):

① Steamed Egg Custard:

• 2 eggs
• 1 cup water
• Pinch of salt
• Optional: chopped scallions or carrots

② Braised Tofu:

• 1/2 block soft tofu
• 1 tbsp soy sauce
• 1 tsp minced garlic
• A bit of sesame oil
• 3–4 tbsp water
• Sesame seeds and chopped green onions

③ Lightly Blanched Veggies (e.g., spinach or seaweed stems):

• A handful of spinach
• Sesame oil, salt, minced garlic (to taste)

👩‍🍳 Instructions:

👉 For Egg Custard:

1. Beat eggs and strain once for a smoother texture.
2. Add 1 cup water + salt, mix well.
3. Steam in a pot or steamer over medium-low heat for 10–12 minutes.
   → Tip: Cover with a cloth to prevent condensation from dripping.

👉 For Braised Tofu:

1. Drain tofu and cut into desired sizes.
2. Pan-fry tofu with a little sesame oil until golden on both sides.
3. Add soy sauce, garlic, and water. Simmer on low heat until sauce is reduced.
4. Sprinkle sesame seeds and chopped green onions to finish.

👉 For Blanched Veggies:

1. Boil spinach for 30 seconds in salted water, then rinse in cold water.
2. Squeeze out water and season with sesame oil, salt, and garlic.

💓※ This content is based on Korean dietary habits and experiences. Everyone's pregnancy is unique depending on body type, culture, and environment. Please use this article as a reference, and be sure to follow professional advice tailored to your own needs.💓

If you want to learn more about information, 

click on the 'Pregnancy' label on this blog.😆