Energizing Foods for Pregnancy

Being pregnant… it’s exhausting! And in the early months, when there’s not much to show for it, your hard-working body may not get much appreciation or relaxation.

But what is making you so tired? How can that tiny little growing being inside you be sapping so much of your energy? To fuel the baby-making, your body is producing more blood, your heart rate is up, your metabolism is working overtime, and you’re using up more nutrients and water. It also takes four months until the baby’s placenta  is complete. So it’s no wonder you are always fighting fatigue!

So when a nap is not an option, and the show must go on, what kind of energy boost can you hope for?  Sugar and caffeine may give you a temporary high, but after the initial surge in blood sugar you’ll plummet lower than before. What you need are some nutritious, energy-boosting foods to help you get through the day.

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Grazing (eating 5 or 6 small meals instead of 3 big ones) may be the best way to eat while pregnant. You’ll keep your energy levels even and avoid the nausea that may accompany a too-large meal. And be sure to drink plenty of water.

And while you’re not literally “eating for two,” your body does need about 300 extra calories per day.  Bon appétit!

Protein: Recommendation for pregnancy: 75 grams of it per day. Helps keep you energized and aids in the development of your baby’s rapidly reproducing cells.

  • milk, cheese, and yogurt
  • eggs
  • lean meat and poultry
  • fish and seafood
  • beans, lentils, split peas
  • quinoa
  • nuts and seeds

Complex Carbohydrates:

  • whole-grain breads, crackers, and cereals
  • fresh, dried, and frozen fruits
  • fresh vegetables
  • baked potatoes with skin
  • dried beans and peas

Iron: Fatigue can be related to iron-deficiency anemia, especially in pregnant women. Iron-rich foods will keep your irons stores elevated and help pump up your energy level.

  • dried fruit
  • spinach
  • soy products
  • lean red meat
  • duck
  • cooked shellfish
  • cooked dried beans
  • oatmeal
  • iron-fortified cereals

Putting it all together: Here are just a few meal and snack ideas to help you get that little extra energy-lift.

  • Sandwiches of whole-grain bread filled with grated cheese, tuna, lettuce and tomatoes.
  • Salads with fresh veges and feta cheese
  • Low-fat yogurt with dried fruit and granola
  • Hummus with bread or vegetable sticks
  • Fresh fruit
  • dried fruits and nuts
  • Hearty soups with veges, beans, legumes, chicken or meat
  • Oatmeal or unsweetened breakfast cereals
  • Fruit-shakes and fresh-squeezed juice
  • Chicken breast with baked potato and steamed veges
  • Whole-grain pasta topped with grilled veges and salmon

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