Every pregnant woman knows how fickle her energy levels are during this time. Oscillating between fatigue and restlessness can be exhausting in and of itself, so it is very important to have foods that give you energy while pregnant.
If you are looking for such foods to add to your diet, you are not alone. Having the right food items is one of the easiest and most effective ways of combating the energy drain that comes with pregnancy. This article will provide you with a guide on the types of food you can start having, and also give you an insight into your pregnancy.
What Causes Energy Drain During Pregnancy?
When you are pregnant, your body is busy 24/7. Making a baby from scratch is hard work! And it comes with side effects: your heart rate will increase, you will start producing more blood, you will be using more of your nutrients, and more. All this happens even when you are at rest, so it isn’t surprising that you would be fatigued.
You are especially likely to experience pregnancy fatigue in the first trimester. This is because your body is at work creating the baby’s placenta, while also creating the baby. However, you can still feel fatigued in the second and third trimesters as well. That is why it is important to consistently and responsibly consume foods that give you energy while pregnant.
11 Foods That Give You Energy While Pregnant
Eating well is the first and foremost step in ensuring a safe and happy pregnancy, and dealing with pregnancy-related issues. There are many foods that will give you energy while pregnant, commonly known as pregnancy superfoods. Here are some of them:
1. Eggs
Eggs are one of the best energy-giving foods, mainly because of their high protein content and are one of the top protein rich foods for pregnancy. It also contains several other nutrients, especially in the yolk. In addition to protein, eggs contain vitamins, iron, and choline.
Choline is one of the most important nutrients for a pregnant woman. It helps in the brain development and spinal development of the fetus. It is recommended that a pregnant woman consume 450 mg of choline each day1. A single egg contains around 147 mg of choline2.
2. Salmon
Salmon is one of those foods that can give you an all-rounding array of benefits. It is full of vitamins (especially vitamin D), minerals, proteins, and most importantly, omega-3 fatty acids. It is also comparatively lower in calories, which will help you maintain a healthy weight during pregnancy.
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Omega-3 is important for the growth of the baby’s eyes and brain. It also helps to increase your gestational length. The natural vitamin D salmon provides is rarely found elsewhere, and are essential for the bone health and functioning of the immune system.
Thus, salmon is a very beneficial food that gives you energy during pregnancy3.
3. Legumes
Rather than one particular food item, this is a whole host of energy-giving foods. It includes lentils, soybeans, beans, peas, chickpeas, peanuts, and more. Each of them is nutritious and important in its own right.
Generally, legumes are rich sources of protein, dietary fiber, calcium, iron, folate, etc. Each of these nutrients is important for a safe and simple pregnancy.
Folate during pregnancy is vital. It is one of the most important B vitamins. It is necessary to consume high amounts of folate, especially during the first trimester. The recommended daily intake for folate is 600 mcg during pregnancy4. Consuming legumes, along with the supplements your doctor recommended, can help you reach it. So, legumes are major foods that give you energy while pregnant.
Related Reading: Eating Beans During Pregnancy – Benefits, Risks, And Precautions
4. Whole grains
Whole grains are known for being full of dietary fiber, vitamins, protein, magnesium, and more. Some of the most nutritious and beneficial whole grains are oats, brown rice, barley, quinoa, and wheat berries. However, when they are refined, they lose a lot of their nutritional benefits.
Barring that, whole grains are not only a great way to increase your energy levels, but also very helpful in other aspects of pregnancy.
5. Dried fruit
Although the nutritional content of each dried fruit is different, there is no denying that they are, as a whole, incredibly healthy and beneficial. Generally, they contain a high amount of dietary fiber, vitamins, and several minerals. In terms of nutrients, dried fruit contains the same amount as fresh fruit, minus the water.
Dried fruits like prunes can provide you with plenty of vitamin K, dietary fiber, and potassium. They can also help in proper digestion and bowel movements. Dried fruits like dates also provide dietary fiber and potassium, with the addition of iron and plant compounds.
A single serving of dried fruits can go a long way in reaching your recommended daily intake of various nutrients. However, they are also high in sugar content and calories, so make sure to avoid candied dried fruits. You should also try to keep to just one serving at a time.
A good way to ensure you are eating a balanced portion of dried fruits is to make it into a trail mix, along with some nuts and seeds. Trail mixes are one of the most effective ways to increase and conserve your energy.
Related Reading: Almonds During Pregnancy – Are They Safe?
6. Dairy products
Dairy products, which contain high amounts of calcium and protein, are not only necessary for a healthy pregnancy but also helpful in maintaining good energy levels. Some of the best dairy products to add to the menu are milk (obviously), cheese, and yogurt.
Dairy contains high amounts of calcium, B vitamins, magnesium, phosphorus, zinc, and two types of protein – casein and whey5.
If you are lactose intolerant, you might still be able to have yogurt, especially probiotic yogurt which contains helpful bacteria that are good for digestion. Just make sure you check with your doctor before trying it. Greek yogurt in particular also contains more calcium, proteins, vitamins, etc, and fewer artificial ingredients than most other products.
Related Reading: 7 Benefits Of Drinking Milk During Pregnancy
7. Lean meat
Lean meat, whether it is beef or pork, or chicken, is one of the richest sources of high-quality protein. Beef and pork in particular also contain large amounts of iron and B vitamins.
Having sufficient amounts of iron is especially important during pregnancy, as it is used more to create more blood. Anemia is one of the most common pregnancy complications for this reason. Hence, lean red meat high in iron will be very beneficial for you. You can also pair it with food rich in vitamin C (like bell peppers or oranges) which will help in absorption.
Therefore, lean meat can be one of the best foods that give you energy while pregnant.
8. Leafy greens
Leafy greens like spinach and kale and broccoli are known for being incredibly healthy and nutritious. They contain copious amounts of dietary fiber, calcium, iron, vitamin A, vitamin C, vitamin K, and more6. Leafy greens may not be the tastiest on their own, but there are many delicious ways you can include them in your diet, and you will be better off for it.
Not only are they foods that give you energy while pregnant, but they also provide other benefits such as aiding digestion, preventing constipation during pregnancy, and reducing the risk of low birth weight of the baby.
9. Berries
Berries may look small and unassuming but they sure do pack a punch. They are full of vitamins, dietary fiber, and antioxidants. They have the added benefit of having low GI value, meaning they do not cause much of an increase in blood sugar. They don’t even contain too many calories!
Some of the berries you can safely add to your pregnancy diet are strawberries, blueberries, raspberries, acai berries, and goji berries.
10. Sweet potatoes
Eating sweet potatoes during pregnancy is absolutely safe. If you are looking for perfectly delicious food that also doubles as an energy booster, look no further. Sweet potatoes are rich sources of dietary fiber and beta-carotene7.
The fiber improves your digestion and bowel movements and also keeps your blood sugar at a healthy level. Beta-carotene is a plant compound that can be converted to vitamin A, which is essential for the healthy development of the fetus.
11. Avocados
Avocados during pregnancy have many health benefits and are a healthy way to conserve your energy. They are not only very tasty, but also high in dietary fiber, B vitamins, vitamin C, vitamin E, vitamin K, potassium (even more than bananas!), and copper. They also have large amounts of healthy fats. According to studies avocados contain nutrients, proteins, and fiber which may help keep energy levels high.
These nutrients are also very important for the healthy development of the fetus, namely the skin, brain, spine, and tissue. Having avocados can even reduce the risk of neural tube defects.
Conclusion
At the end of the day, pregnancy can be one of the most draining experiences, even if you manage to get sufficient rest. It is important to remember that and cut yourself some slack. It is okay to take it easy for a few months.
Eating the right foods that give you energy while pregnant is a great way to combat fatigue and exhaustion, without straining yourself in the process. There are many to choose from. Do your research, consult your healthcare provider if necessary, and find new, fun ways to include your favorite energy-giving foods in your diet.
FAQs
Proper hydration pregnancy is one of the most important things. Remember, you are drinking for two! Your blood volume increases by 45% during pregnancy, so you will naturally have to make up for it. Not doing so leads to dehydration, fatigue, and many dangerous pregnancy complications.
On average, pregnant women need to have about 2.3 liters of water each day. But if you get bored of just constantly sipping water, you can get water through other methods, too.
You can have other beverages, like fresh juices and tea. You can also get water from foods like fruits and vegetables. Coconut water is a delicious alternative, too. And you can add a burst of flavor to regular water with a squeeze of lemon, some mint, or a few cucumber slices.
Prenatal vitamins are not usually meant as a remedy for fatigue. However, they often contain many important nutrients, like iron and B vitamins, that can help to boost your energy levels.