Boosting Energy During Pregnancy: Foods to Eat, Avoid, and 8 Practical Tips

21 days ago | 5 Views

Summer in India is filled with festivals, bringing joy and celebration. However, for expectant mothers, all the festivities can be quite tiring. To keep your energy up during the day, it's crucial to pay attention to proper nutrition and hydration.

In a chat with a Lifestyle Magazine, Garima Chaudhry, a Nutritionist at Cloudnine Group of Hospitals in East Delhi, shared some key tips to help combat fatigue while keeping both you and your baby healthy.

1. Kick off your morning with a hearty breakfast

Starting your day with breakfast is crucial, especially when you're pregnant. A nutritious morning meal gives you the energy you need to tackle the day’s festivities.

Perfect Breakfast for Moms-to-Be:

Whole Grains: Choose oats, multigrain bread, or poha for sustained energy.
Protein-Packed Foods: Incorporate eggs, paneer, sprouts, or Greek yogurt to enhance muscle strength.
Nutritious Fats: Toss in almonds, walnuts, or chia seeds to increase stamina and deliver vital nutrients.
Fresh Fruits: Bananas, oranges, or apples provide a quick energy boost and hydration.

Steer clear of sugary cereals and processed snacks that lead to energy dips

Making breakfast count: Strategies for incorporating whole grains and fiber into your morning routine

2. Keep yourself hydrated

Staying hydrated is key, especially in hot weather, as dehydration can make you feel tired. Opt for natural drinks packed with nutrients to keep your energy up.

Top Picks for Staying Hydrated:

Coconut Water: Loaded with electrolytes, it’s great for staying hydrated.
Buttermilk (Chaas): Supports digestion and keeps your body cool.
Lemon Water with Honey: Offers a dose of vitamin C and gives you a quick energy lift.
Fresh Fruit Juices: Juices like watermelon, orange, or pomegranate are perfect for replenishing vital nutrients.
Herbal Teas: Mint or ginger tea helps with digestion and can ease nausea.

Steer clear of caffeinated drinks, fizzy sodas, and sugary beverages, as they can contribute to dehydration.

3. Opt for carbohydrates that provide lasting energy

Carbohydrates play a crucial role in keeping your energy up, but opting for complex carbs helps keep your blood sugar stable.

Top Sources of Nutritious Carbohydrates:

Whole Grains: Brown rice, quinoa, and whole wheat chapatis offer a steady source of energy.
Legumes and Lentils: Rajma, moong dal, and chickpeas are great for keeping your energy levels up.
Sweet Potatoes: A healthy substitute for fried snacks.
Seasonal Fruits and Vegetables: Papaya, berries, carrots, and spinach are packed with fiber and vital vitamins.

Steer clear of refined carbs such as white bread and snacks made with maida, as they can lead to energy dips.

Eat whole grains: They are loaded with minerals, fiber, and Vitamin B. They are necessary for the baby’s development and a good source of energy during pregnancy. If the pregnancy is of high risk then you need to avoid refined carbohydrates like white bread, junk food, or highly processed desserts. Instead, one can have wheat, oats, corn, barley, jowar, and brown rice which are packed with good nutrition and fiber that reduces the risk of constipation and haemorrhoids during pregnancy.

4. Add lean proteins to your diet

Protein plays a vital role in building muscle strength and endurance, allowing expectant mothers to remain active all day long.

Foods High in Protein:

Dairy Items: Milk, yogurt, and paneer are great sources of protein and calcium.
Plant Proteins: Don't forget to add sprouts, tofu, beans, and lentils to your diet.
Nuts and Seeds: Flaxseeds, sunflower seeds, walnuts, and almonds are packed with protein and good fats.

5. Concentrate on foods that are high in iron

Lacking enough iron can lead to tiredness and lightheadedness, so it's important to add iron-rich foods to your meals.

Top Foods for Increasing Iron Levels:

Leafy Greens: Think spinach, fenugreek (methi), and amaranth.
Dried Fruits: Dates, raisins, and figs are fantastic for increasing iron levels.
Beetroot: A natural way to elevate hemoglobin levels.
Pulses and Legumes: Chana, masoor dal, and moong dal are excellent iron-rich options

Pro Tip: Combine iron-rich foods with vitamin C sources such as oranges or tomatoes to boost absorption.

Watch out for: Too much tea or coffee, since they can hinder iron absorption.

Iron deficiency is common in pregnant women, those who experience heavy periods, people with GI disorders, or those who do not eat an iron-rich diet.

6. Choose nutritious snacks

Extended Holi festivities might cause you to miss meals and feel low on energy. Opt for snacks packed with nutrients to keep your energy levels up.

Tasty and Nutritious Snack Choices:

Roasted Makhana (Fox Nuts): Packed with protein and fiber.
Homemade Energy Bars: Crafted from dates, nuts, and seeds for a healthy pick-me-up.
Fruit with Yogurt: A cool and protein-packed treat.
Dry Fruits: Almonds, walnuts, and pistachios offer a quick energy boost.

Steer clear of fried treats like samosas and pre-packaged sweets, as they can lead to bloating and make you feel sluggish.

7. Enjoy holiday goodies, but keep it balanced

Festivals in India are truly incomplete without some traditional sweets. Enjoying them is great, but opting for healthier options can help you avoid feeling sluggish after the celebrations.

Better Sweet Choices:

Baked Gujiya: Enjoy the flavor while cutting down on oil.
Jaggery-Based Sweets: A healthier choice compared to sweets made with refined sugar.
Thandai with Almond Milk: A tasty and wholesome drink perfect for celebrations.
Fresh Fruit Chaat: A naturally sweet delight topped with honey and nuts.

Steer clear of: too much sugar, fried foods, and artificial flavors.

8. Try a diet to bounce back after the holidays

After a full day of celebrations, it's important to recharge your energy. Aim for balanced meals that include plenty of protein, complex carbs, and veggies to help you recover and feel revitalized.

By choosing nutritious foods, expectant moms can make the most of their summer while staying energized and healthy. Here’s to a happy and smooth delivery!

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!