Pregnancy is a time when women need to pay special attention to their diet to ensure that they get enough nutrients for themselves and their growing baby. Eating a balanced diet that includes energy-boosting foods can help pregnant women to maintain their energy levels throughout the day.
Why Pregnant Women Need Energy-Boosting Foods
Pregnant women need energy-boosting foods in their diet because they are supporting the growth and development of a new life. The body is working overtime to nourish the fetus and to prepare for labour and delivery.
This increased demand for energy can lead to fatigue and exhaustion, making it essential for pregnant women to consume foods that provide a sustained release of energy throughout the day.
Energy-boosting foods that are rich in nutrients like protein, fibre, and complex carbohydrates can help stabilise blood sugar levels, prevent energy crashes, and keep the body fueled and energized.
Additionally, consuming nutrient-dense foods can help promote healthy fetal growth and development, reduce the risk of complications during pregnancy, and support postpartum recovery.
Here are five energy-boosting foods for pregnant women along with some delicious recipes to try:
Oatmeal
Oatmeal is a great source of complex carbohydrates, fibre, and protein. It also contains iron, which is essential for pregnant women as their blood volume increases during pregnancy.
Recipe: Blueberry Banana Baked Oatmeal
Ingredients:
- 2 cups rolled oats
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 2 cups unsweetened almond milk
- 1/4 cup maple syrup
- 1 ripe banana, mashed
- 1/2 cup blueberries
- 1/4 cup chopped pecans
Image Source: iStock
Directions:
- Preheat the oven to 375°F (190°C) and grease a 9-inch square baking dish.
- In a large bowl, whisk together the oats, baking powder, cinnamon, and salt.
- In another bowl, whisk together the almond milk, maple syrup, and mashed banana.
- Pour the wet ingredients into the dry ingredients and mix until combined.
- Fold in the blueberries and chopped pecans.
- Pour the mixture into the prepared baking dish and bake for 35-40 minutes, or until golden brown and set.
- Let cool for a few minutes before serving.
Eggs
Eggs are an excellent source of protein, iron, and choline, which is essential for brain development in the fetus.
Recipe: Spinach and Feta Omelet
Ingredients:
- 2 large eggs
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh spinach
- Salt and pepper, to taste
- 1 teaspoon olive oil
Image Source: iStock
Directions:
- In a bowl, whisk together the eggs, feta cheese, spinach, salt, and pepper.
- Heat the olive oil in a non-stick skillet over medium-high heat.
- Pour the egg mixture into the skillet and cook for 2-3 minutes, or until the bottom is set.
- Use a spatula to flip the omelet over and cook for an additional 1-2 minutes, or until the egg is fully cooked.
- Serve hot.
Greek Yoghurt
Greek yoghurt is a good source of protein, calcium, and probiotics, which are beneficial for digestive health.
Recipe: Berry Yoghurt Parfait
Ingredients:
- 1 cup Greek yoghurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup granola
- 1 teaspoon honey
Image Source: iStock
Directions:
- In a bowl, mix together the Greek yoghurt and honey.
- In a serving glass, layer the yoghurt mixture, berries, and granola.
- Repeat the layers until the glass is full.
- Serve chilled.
Sweet Potatoes
Sweet potatoes are a good source of complex carbohydrates, fibre, and vitamins A and C.
Recipe: Baked Sweet Potato Fries
Ingredients:
- 2 medium sweet potatoes
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Image Source: iStock
Directions:
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Peel the sweet potatoes and cut them into thin fries.
- In a bowl, toss the sweet potato fries with olive oil, salt, and black pepper.
- Spread the fries in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, flipping halfway through, or until crispy and golden brown.
- Serve hot with your favorite dipping sauce.
Salmon
Salmon is a good source of omega-3 fatty acids, which are essential for brain and eye development in the fetus.
Recipe: Baked Salmon with Lemon and Herbs
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1 lemon, sliced
- Salt and pepper, to taste
Image Source: iStock
Directions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Place the salmon fillets on the prepared baking sheet.
- Drizzle the olive oil over the salmon fillets.
- Sprinkle the chopped parsley and dill over the salmon fillets.
- Place a few slices of lemon on top of each fillet.
- Season with salt and pepper.
- Bake for 12-15 minutes, or until the salmon is fully cooked.
- Serve hot.
In conclusion, incorporating energy-boosting foods into your diet during pregnancy can help you maintain your energy levels throughout the day. These five recipes are not only delicious but also packed with essential nutrients that are beneficial for you and your growing baby.
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