Foods That Give You Energy While Pregnant

Why do you feel tired during pregnancy?

Your body is exerting a lot of effort to accommodate the numerous physical changes brought on by the development of a baby while also supporting new life.

  • Early in pregnancy, levels of the hormone progesterone increase significantly, which can add to fatigue.
  • Increased blood production, lower blood sugar levels, and lower blood pressure — all common in early pregnancy — might sap your energy.
  • Sleep disturbances and nausea also can make you more tired.
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    Increase your energy naturally with these pregnancy-friendly superfoods.

    You’re obviously too exhausted to do much of anything these days—you’re pregnant!

    There is plenty going on inside, even if you are still in the first trimester and may not yet be displaying any external signs that you are busy developing a baby. It is all difficult work, the most difficult work your body has ever had to do.

    Your heart rate is higher, your metabolism is working overtime (even when you’re lying down), and you’re consuming more nutrients and water to power the baby-making factory that’s running nonstop. This all adds to the pregnancy fatigue you’re probably feeling.

    Additionally, your body is still producing your baby’s placenta during the first trimester (the process won’t be finished until the fourth month). It’s not surprising that you constantly battle fatigue and the sense that you’re losing the battle. As you struggle with pregnancy insomnia and your expanding baby bump in the third trimester, second-trimester fatigue is also a possibility.

    What else can a worn-out expectant mother do besides immediately crawl into bed?

    Although pregnant women can safely consume up to 200 milligrams of caffeine per day, it is wise to avoid sugary energy drinks and highly caffeinated snacks. The combination of sugar and caffeine may cause a rapid rise in blood sugar, followed by a swift, severe decline, making you feel even more exhausted than before you drank it.

    Choose high-quality, energy-boosting foods like the ones listed below for a sustained energy boost. Bonus: These superfoods will improve your day’s nutrition in addition to helping you feel more energised.

    What foods will give you a boost that lasts? Here are some details:

    During pregnancy, protein is crucial, and it’s also nature’s ultimate energy booster. Instead of leaving you exhausted in the middle of the day, it gives you the kind of energy that keeps you going.

    Even better, the amino acids in protein-rich foods will support the rapid cell division of your baby’s developing cells. When pregnant, you need about 71 grams of it each day.

    You can find healthy sources of protein in:

  • Milk
  • Cheese
  • Eggs
  • Lean meat
  • Poultry
  • Fish and seafood
  • Tofu and soy products (soy pasta, edamame)
  • Beans, lentils, split peas
  • Quinoa
  • Nuts and seeds
  • Peanut butter
  • Choose healthy complex carbohydrates that will nourish your baby and meet your energy needs to redefine the word carb if it has become a four-letter word in your diet plan.

    Check out this roster-like list of nutritious carbohydrate choices that sounds like it belongs on a nutritional all-star team:

  • Fresh fruits
  • Dried and freeze-dried fruits
  • Fresh vegetables
  • Whole-grain breads, crackers and cereals
  • Baked potatoes (with skins on)
  • Dried beans and peas
  • Iron-deficiency anemia may be the cause of persistent fatigue, especially as your pregnancy progresses and the demands of producing blood begin to have an impact.

    By ensuring you consume iron-rich foods on a regular basis and taking a prenatal vitamin, you can maintain healthy iron reserves and increase your energy. You can find iron from these healthy sources:

  • Iron-fortified cereals
  • Dried fruit
  • Spinach
  • Canned sardines
  • Eggs
  • Lentils
  • Soy products
  • Lean red meat
  • Cooked shellfish
  • Cooked dried beans
  • Finally, make sure youre

    Spinach is an excellent example of an iron-rich food. Iron aids in the movement of oxygen throughout your body, so a deficiency can make you feel worn out. One cup of boiled spinach offers 6. 4 milligrams of iron. A bag of it should always be on hand for salads and sautés, and you can even sneak it into your Sunday lasagna. Although spinach has a high iron content for a vegetable, you need a whopping 27 milligrams of iron daily while pregnant, so continue taking your prenatal vitamin.

    One of the biggest reasons behind this drop of energy is the increase of the hormone progesterone. While it plays a key role in maintaining early pregnancy, progesterone can have a sedating effect on women, explains Temeka Zore, MD, a California-based ob-gyn and reproductive endocrinologist with Spring Fertility. Along with the rise of progesterone, it’s also just physically demanding to grow another human, so it’s important to ensure your body is getting the nutrients and rest it needs, she adds.

    Yet another reason not to skip breakfast! Oats are loaded with iron and zinc, two elements known for kicking fatigue to the curb. Plus, “oatmeal is rich in B vitamins, which are great for energy,” says llyse Schapiro, MS, RD, CDN, a certified dietician based in Greenwich, Connecticut. Not only do B vitamins support healthy cell function and help metabolize macronutrients such as proteins, carbohydrates and fats, but they can also be great for people with anemia, as they help with blood regeneration. Oatmeal is also rich in soluble fiber—a slow-burning carbohydrate that’s great for sustained energy—and beta-glucan, a type of fiber that may help improve insulin sensitivity and reduce the risk of type 2 diabetes, Largeman-Roth explains.

    Temeka Zore, MD, is an ob-gyn and reproductive endocrinologist practicing at Spring Fertility in San Francisco. She received her medical degree from Indiana University School of Medicine.

    Foods high in iron, protein, and fiber are generally excellent sources of energy for pregnant women. In addition to the foods listed above, Zore advises sneaking in eggs, salmon, beans, lentils, fresh fruits, vegetables, lean poultry, milk, and cheese to help you stay energized while you’re pregnant.


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