Foods that give you energy while pregnant
Pregnancy fatigue is not uncommon; every woman goes through this process. One of the telltale signs of being pregnant is tiredness. For some women, this tiredness begins just at the first trimester and then skips to the third trimester when they are already heavy and ready. But, on the other hand, the mom to be experiences exhaustion and discomfort throughout the 9 months.
The way and timing women experience tiredness during pregnancy vary because our bodies are not the same. During pregnancy, the progesterone in the body increases, and there’s a high demand from the mother’s body to provide nutrients for her baby’s growth.
There are several proven steps to stay energized during pregnancy: maintaining a healthy, balanced diet. In this article, we will be enumerating medically recommended foods that would give you energy while pregnant. Are you ready?
What are the foods that give you energy while pregnant?
1. Oatmeal
Oatmeal fits perfectly into the breakfast category for pregnant women. All the more reason why you take your breakfast very seriously. It is known to be very rich in iron, zinc, and vitamin B. The implication of that is this; you will be able to get rid of the early morning fatigue that accompanies pregnancy.
Furthermore, the vitamin B components serve the function of regeneration and nutrient metabolism. They are excellent for soluble fiber sources that provide energy that can sustain the pregnant mom throughout the day. These soluble fibers also aid in bowel movement and easy digestion of food.
Finally, oatmeal has the protein and the fats components – which are both excellent energy reserves when push comes to shove.
2. Sweet Potatoes
Aside from the fact that they are excellent sources of carbohydrates, sweet potatoes are known to be rich in iron. Therefore, they replenish your energy and help maintain blood level (indirectly, they are sustaining energy).
In addition, sweet potatoes also have vitamin C in them and copper. These nutrients help the body to absorb the iron smoothly, and they ensure optimal distribution.
Finally, the Vitamin A present in sweet potatoes serves to enhance the baby and mother’s ocular development.
3. Avocado toast
Avocado Toast is one healthy and delicious meal that would help keep you active and happy during pregnancy. And the best part of this meal is that it is straightforward to make. In addition, avocados are known to contain healthy nutrients, potassium, Omega-3 fatty acid, Omega-6 fatty acid, Vitamin-C, and Vitamin B6, to mention a few.
The nutrients mentioned above help to fight off fatigue during pregnancy, like early morning sickness. Not only that, they contain healthy calories and fats that would come into play when your energy might be dipping. For example, eating an avocado toast infuses, thanks to the healthy calories, infuses in you enough energy that it would be enough to sustain you throughout the day.
Toast is rich in carbohydrates, which is also high in energy; however, it shouldn’t stand alone. An avocado spread would be a perfect, healthy blend. Plus, it is tasty.
4. Lemon water
Staying hydrated is necessary to maintain the activeness of the body system, pregnant or not. When pregnant, the fluids in your body enrich your baby. Thus, you have to ensure that you are always on top of it.
Drinking water from time to time is a surefire way of nourishing maintaining a hydrated body, but sometimes, you might not want to drink plain water and need something to spice things up. This is where lemon water comes in.
Lemons are a rich source of soluble fiber, folate, Vitamin-C. Potassium and other antioxidants.
It is a great refresher and helps fight off fatigue. Drinking lemon water is reputable for easing stress off the body. It has other great benefits that are beneficial for both mother and child, like brain development.
Nevertheless, when including lemons in your diet, please take note of their freshness. It would be best if you only mixed fresh lemon that is freshly squeezed or sliced into your water. Also, moderation is key in drinking lemon water. A glass of lemon water daily would do.
5. Eggs
Eggs are popularly known to be rich in protein. A single egg (let us say about 6 grams) contains approximately 78 calories. Eggs are also known to have folate and iodine. Therefore, aside from the primary function of providing energy, they also protect the heart, brain, and intestinal health.
They are also known to be very rich in Vitamins A, B2, B12, D. These vitamins are beneficial for the bone and ocular health of the mother.
Riboflavin – which is vitamin B2- is actively involved in energy production, growth, and the biochemical mechanism of oxygen production. Finally, B12 is involved in important metabolical pathways in the body (most linked to energy production). Some of them include fatty acid, DNA, and amino acid metabolism.
6. Brocolli
This food has most of the nutrients important for the phase of pregnancy. It is particularly efficient in replenishing energy. All the nutrient components of Brocolli work in sync to provide energy and make sure the body does not lose it in any way.
Some of the nutrients present in Brocolli include Vitamin K, Vitamin C, Vitamin A, Potassium, Calcium, iron, and folate. They are also crucial for strengthening the immune system and aiding the motility of the digestive tract. They are best consumed in combination with other food items to get an optimal taste.
7. Nuts
Nuts are another excellent source of energy for pregnant women. It is more advisable for pregnant women to snack on these nuts than junks and the like. Aside from energy production, most nuts are rich in the following nutrients; iron, copper, selenium, potassium, and omega 3 fatty acids.
Thus, they are excellent energy reserves, and they can be eaten with no relative stress of cooking and preparation. You could try Dates and almond nuts for a start.
8. Spinach smoothie
Spinach is a great energy booster. So one way to start your day off feeling active and beating early morning sickness to its game is by taking some vegetables into your system. We can achieve that through a spinach smoothie.
Spinach is a rich source of iron, magnesium, Vitamin B6, calcium, Vitamin A, Potassium, Vitamin C, and Vitamin K. One cup of spinach smoothie is packed with iron, potassium, and folate increases your energy level. That is why it is important to start your day as a pregnant mom-to-be with a spinach smoothie.
You don’t have to drink the spinach alone, especially when you are not used to taking it that way. There are other nutritious and yummy ingredients that you can blend with your spinach to enjoy it like strawberries, bananas, Greek yogurts, boiled eggs, and avocados.
9. Kale chicken soup
Kale is another great green that made it to the energy producing food list for pregnant women. Besides being a vegetable with immense benefits to the pregnant mother-to-be, Kale Chicken Soup is one tasty, irresistible meal that tantalizes and is enjoyable. Of course, many might beg to disagree on how tasty it might be because when Kale is cooked alone, it has an odd scent and is not tasty on its own, but not to worry, this can be easily fixed with a chicken sauce infusion.
Kale is in the class of spinach and contains almost similar nutrients. It doesn’t only benefits the mother, and it also nourishes the baby. It’s a highly recommended prenatal meal.
10. Crunchy Chickpea and Yogurt
When it’s time to get a healthy snack during the day, or you are just looking to chew something to keep your mouth busy, chickpea with a cool yogurt is just what you need to tantalise your tongue. When you are in the mood for some yorgurty feel, you can chip in something that would do some long term energizing –Chickpea.
Chickpea is rich in protein, fibre, and other essential fats, minerals, and vitamins. It has a low glycerine index, and foods with a low glycerine index help balance the body’s blood sugar. 1 cup of chickpea contains about 267 energy (calories). It is an easy go-to snack and does not require too much effort to make.
Yogurt, on the other hand, is also a recommended prenatal meal. Yogurt is highly rich in calcium dairy product that serves you the pregnant mom to be and the baby by keeping the bones strong and fortified.
11. Pasta and Tilapia
Tilapia is one seafood that pregnant women can eat. It is another meal that infuses enough energy that can last throughout the day into the body system. Although pregnant women are told to avoid seafood because of the concentration of mercury; however, Tilapia, compared to other fishes, contain a lower level of mercury.
In addition, it is packed with protein, Omega-3, Vitamin D, Potassium, Calcium, and Vitamin B12.
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Recipes of foods That Gives You Energy While Pregnant
1. Avocado Toast
Avocado Toast is one healthy and delicious meal that would help keep you active and happy during pregnancy. And the best part of this meal is that it is effortless to make. Avocados are known to contain healthy nutrients, potassium, Omega-3 fatty acid, Omega-6 fatty acid, Vitamin-C, and Vitamin B6, to mention a few.
The nutrients mentioned above help to fight off fatigue during pregnancy, like early morning sickness. Not only that, they contain healthy calories and fats that would come into play when your energy might be dipping.
For example, eating an avocado toast infuses, thanks to the healthy calories, infuses in you enough energy that it would be enough to sustain you throughout the day.
Toast is rich in carbohydrates, which is also high in energy; however, it shouldn’t stand alone. An avocado spread would be a perfect, healthy blend. Plus, it is tasty.
Recipe:
Ingredients: Avocados, bread loaves, sesame seeds, and salt
- Cut open soft avocados
- Scoop out the content and mash it up into a bowl
- Mash as much as would be enough for your toast till it’s buttery smooth
- Add a pinch of salt (optional)
- Sprinkle sesame seeds and spread them on your toast.
2. Lemon Water
Staying hydrated is necessary to maintain the activeness of the body system, pregnant or not. When pregnant, the fluids in your body enrich your baby; thus, you have to ensure that you are always on top of it.
Drinking water from time to time is a surefire way of nourishing maintaining a hydrated body, but sometimes, you might not want to drink plain water and need something to spice things up. This is where lemon water comes in.
Lemons are a rich source of soluble fiber, folate, Vitamin-C, potassium, and other antioxidants. It is a great refresher and helps fight off fatigue. Drinking lemon water is reputable for easing stress off the body. It has other great benefits that are beneficial for both mother and child, like brain development.
Nevertheless, when including lemons in your diet, could you take note of their freshness? It would help if you only mixed fresh lemon that is freshly squeezed or sliced into your water. Also, moderation is key in drinking lemon water. A glass of lemon water daily would do.
Recipe:
Ingredient: Fresh lemon.
- Slice up a fresh lemon in thin circles.
- Drop two or three circles into a glass of water or squeeze the juice into your glass of water.
3. Spinach Smoothie
Spinach is a great energy booster. So one way to start your day off feeling active and beating early morning sickness to its game is by taking some vegetables into your system. We can achieve that through a spinach smoothie.
Spinach is a rich source of iron, magnesium, Vitamin B6, calcium, Vitamin A, Potassium, Vitamin C, and Vitamin K. One cup of spinach smoothie is packed with iron, potassium, and folate increases your energy level. That is why it is crucial to start your day as a pregnant mom to be with a spinach smoothie.
You don’t have to drink the spinach alone, especially when you are not used to taking it that way. There are other nutritious and yummy ingredients that you can blend with your spinach to enjoy it like strawberries, bananas, Greek yogurts, boiled eggs, and avocados.
Recipe:
Ingredients: Spinach, Avocado, Greek yogurt, strawberries, banana, and ice cubes.
- Wash your spinach leaves and put them into the smoothie blender.
- Slice ½ avocado into it. (Optional).
- Throw in a few strawberries (optional).
- Slice in 1 banana.
- Scoop in 1-2 scoops of Greek yogurt (Optional).
- Throw in a few ice cubes.
- Blend it all.
4. Kale Chicken Soup
Kale is another excellent green that made it to the energy producing food list for pregnant women. Besides being a vegetable with immense benefits to the pregnant mother, Kale Chicken Soup is one tasty, irresistible meal that tantalizes and is enjoyable.
Of course, many might beg to disagree on how tasty it might be because when Kale is cooked alone, it has an odd scent and is definitely not tasty on its own, but not to worry, this can be easily fixed with a chicken sauce infusion.
Kale is in the class of spinach and contains almost similar nutrients. It doesn’t only benefits the mother, and it also nourishes the baby. It’s a highly recommended prenatal meal.
Recipe:
Ingredients: Chicken breasts or laps, 2 carrots, onions (optional), olive oil, thyme, leek, potatoes (optional), parsnip (optional), pepper, salt, Kale, and chicken sauce.
- Wash the chicken breasts or laps and place them in a bowl.
- Sprinkle thyme, pepper, and salt on the chicken.
- Pour one tablespoon of olive oil on the chicken.
- Use your hand to rub the ingredients into the chicken.
- Place your pot on medium heat for 2 minutes, then pour in your chicken.
- Cover the pot and let it cook till it is brown.
- After 2 minutes, remove the chicken and place it in a bowl.
- Chop your onions, parsnip or potatoes, carrot, and leek.
- Place your pot on medium heat again and pour your olive oil.
- Pour in the chopped vegetables and for till they are soft.
- Then pour in the chicken sauce and the chicken breasts or laps into the pot.
- Rinse the Kale and shred in the Kale.
- Let it cook for 10 minutes.
5. Crunchy Chickpea and Yogurt
When it’s time to get a healthy snack during the day, or you are just looking to chew something to keep your mouth busy, chickpea with a cool yogurt is just what you need to tantalize your tongue. When you are in the mood for some yorghurty feel, you can chip in something that would do some long term energizing –Chickpea.
Chickpea is rich in protein, fibre, and other essential fats, minerals and vitamins. It has a low glycerine index, and foods with a low glycerine index help to balance the blood sugar in the body. 1 cup of chickpea contains about 267 energy (calories). It is an easy go-to snack and does not require too much effort to make.
Yogurt, on the other hand, is also a recommended prenatal meal. Yogurt is highly rich in calcium dairy product that serves you the pregnant mom to be and the baby by keeping the bones strong and fortified.
Recipe:
Ingredients: chickpeas, salt, dried ground pepper (optional), olive oil, and thyme.
- Pour a can of chickpea into a bowl and rinse
- Pour into an oven pan and let it dry out by placing it in the oven for 30 minutes.
- Bring it out and pour it into a bowl.
- Pour one tablespoon of olive oil, dried pepper, salt, and thyme.
- Let it sit in the oven for another 10 minutes.
- Enjoy with a cold cup of yogurt, preferably Greek yogurt.
6. Pasta and Tilapia
Tilapia is one seafood that pregnant women can eat. It is another meal that infuses enough energy that can last throughout the day into the body system.
Although pregnant women are told to avoid seafood because of the concentration of mercury; however, Tilapia, compared to other fishes, contain a lower level of mercury. It is packed with protein, Omega-3, Vitamin D, Potassium, Calcium, and Vitamin B12.
Recipe:
Ingredients: Pasta, Tilapia, tomato sauce, thyme, salt, seasoning, parsley, olive oil, and onions.
- Par boil your pasta.
- Scoop out a little water and drain the rest.
- Heat your pan on medium heat and pour in a scoop of olive oil.
- Sprinkle salt and dried pepper on the freshly washed Tilapia
- Fry the Tilapia in the oil.
- Chop the onions and pour olive oil into a new pot.
- Pour the tomato sauce into the pan and add the per boiled pasta.
- Sprinkle seasoning and let it boil for a few minutes
- Add/ shred the Tilapia into the pot and let it simmer.
- Serve and sprinkle a few parsley.
Conclusion
Even in the phase of pregnancy, self-care (especially eating healthy) is very pertinent for the mother and the baby’s development. As a mom, you have to invest time and money (maybe not energy) into making sure you take the right kind of food at the right time. Preparation – as they say – is the key to avoiding failure.
