5 Energy-Boosting Breakfasts To Help You Thrive During Pregnancy
August 7, 2023
Dealing with fatigue is inherent to being pregnant. Your body is going through so many changes that have a big impact on your overall energy levels. Luckily, there are lifestyle shifts you can make to boost your energy and support your changing body.
The Best Energy-Boosting Foods to Eat During Pregnancy
A List of Nutrient-Rich Foods for Expecting Moms
Get the GuideIt’s not uncommon to feel exhausted or sleep-deprived during your pregnancy and postpartum period (also known as the fourth trimester). So, if you’re ready to add some energy-boosting ingredients to your daily meals, you’ll find this guide has exactly what you’ve been craving.
A peek inside:
- Energy-boosting fruits
- Vivacious vegetables
- Packed proteins: meat, seafood, dairy
- Supercharged seeds and nuts
- Life-giving leafy greens, legumes, and grains
- A few tips for other ways to naturally boost your energy that don’t include caffeine
What Causes Lack Of Energy During Pregnancy?
Your body is using resources to grow your baby, which takes a ton of energy. Changing hormones and your body increasing your blood volume during the first trimester can really zap your strength and leave you struggling to go about your daily life.
“Your blood sugar levels and blood pressure are also lower. Hormones, especially increased progesterone levels, are responsible for making you sleepy. In addition to the physical changes occurring in your body, emotional changes can contribute to decreased energy,” explains the American Pregnancy Association.
What Can I Do For Energy While Pregnant?
Now that you’re pregnant, you can’t just opt for that fourth cup of coffee or get an energy drink when you’re struggling to keep your eyes open! You can gain natural energy for pregnancy by:
Sleeping More
Getting enough good quality sleep is essential to support your body as it goes through these changes. Implement a relaxing night routine to help you go to sleep earlier than usual, and, if possible, take a nap during the day.
Drinking Water And Staying Hydrated
Dehydration can further exasperate how tired you feel. According to The American College of Obstetricians and Gynecologists, “Water has many benefits. It aids digestion and helps form the amniotic fluid around the fetus. Water also helps nutrients circulate in the body and helps waste leave the body.” Make it a habit to carry a water bottle around with you so you can stay hydrated.
Staying hydrated isn’t just about drinking water, it’s about eating the right foods, too! This guide gives you a full list of all the hydrating foods and liquids you can add to your diet to fight constipation, increase maternal blood volume, and keep you hydrated!
A peek inside:
- The most hydrating fruits: citrus, melons, berries
- The best veggies and leafy greens for pregnancy hydration
- Pregnancy-safe herbal teas
- Plus a list of liquids to sip on all day long
Doing Light Exercise
You don’t have to go running to get the benefits of exercise. Some simple pregnancy-safe yoga stretches or going on walks can have a positive effect on how you feel. According to a University of Georgia study, people can increase their energy levels by 20% and decrease their fatigue by 65% just through regular, low-intensity exercise.
Eating Nutritious Food
Food is where you get the fuel that you need. Leave the highly processed and deep-fried foods and sugary drinks off of your pregnancy meal plan and focus on vitamin B6 (bananas, fortified cereals, dark leafy greens), vitamin C (berries and other fruit), and magnesium (fruits, whole grains, nuts, seeds).
Pregnancy Breakfast Ideas
Rarely is it advisable to skip breakfast, but this is especially the case when you’re pregnant. Starting your day with a nutritious breakfast can help increase energy levels, and it’s a fantastic opportunity to get essential vitamins into your body.
A Berry Awesome Power-Boosting Smoothie
If you’re struggling with nausea and getting food down, this is the pregnancy breakfast smoothie for you. This smoothie is packed with magnesium through the banana and Swiss chard that this recipe calls for. Magnesium plays an important role in regulating blood sugar, which is essential in maintaining energy levels.
Tip: This is a fantastic healthy pregnancy breakfast on the go. Simply whip it up in a blender and take it with you on your way to work.
Get the full recipe here.
The Morning Muffin Motivation We All Need
Looking for something healthy yet sweet to satisfy your sweet cravings? These breakfast muffins include chocolate, rich in magnesium, phosphorus, and potassium. During pregnancy, your body has an increased need for potassium for the development of your baby as well as the maintenance of the increased demands on your body. Plus, this pregnancy breakfast recipe also calls for oats, a great source of vitamin B6, which helps you maintain healthy blood glucose levels.
Get the full recipe here.
Everything’s Peachy Granola
This granola is a good breakfast for your first-trimester pregnancy meal plan as it’s energy-boosting and hydrating. Packed with walnuts, oats, sunflower seeds, and sesame seeds, this recipe is full of nutrients such as fiber, protein, vitamins B6 and B12, as well as magnesium. This granola can be stored for up to three months in an airtight container, so make a big batch to have on hand.
Get the full recipe here.
Seedy Gluten-Free Banana Bread
Protein is an essential nutrient for pregnancy as it helps maintain long-term energy levels while also building tissues. However, if you’re struggling with eating eggs in the morning, you can mix them into the batter for this gluten-free banana bread. This recipe also calls for almonds and sesame seeds, too; both will increase your protein intake as well as give you fiber, an essential nutrient for digestion and regulating blood sugar.Get the full recipe here.
Delicious DF GF Banana Cinnamon Pancakes
Another one for the gluten-free mamas! This recipe calls for chia seeds, a fantastic source of magnesium and omega-3. There is research that suggests that omega-3 can have a positive impact on perinatal depression. Remember, your emotional health can also have an impact on the level of fatigue you’re experiencing, so taking care of all aspects of your well-being is essential.
Top these pancakes with blueberries, blackberries, and strawberries, all excellent sources of vitamin C, to improve immunity and reduce fatigue.
Tip: Put the pancake batter into an ice cube tray and freeze. When you want pancakes, simply add the frozen batter cubes into an oiled, low-heat pan to defrost and cook for approximately 3 minutes each side.
Get the full recipe here.
Put these healthy pregnancy breakfast recipes into your meal plan to boost your energy and support your overall health!
For more energy-boosting ingredients to add to your meals, download our free guide here.
The Best Energy-Boosting Foods to Eat During Pregnancy
A List of Nutrient-Rich Foods for Expecting Moms
Get the GuideIt’s not uncommon to feel exhausted or sleep-deprived during your pregnancy and postpartum period (also known as the fourth trimester). So, if you’re ready to add some energy-boosting ingredients to your daily meals, you’ll find this guide has exactly what you’ve been craving.
A peek inside:
- Energy-boosting fruits
- Vivacious vegetables
- Packed proteins: meat, seafood, dairy
- Supercharged seeds and nuts
- Life-giving leafy greens, legumes, and grains
- A few tips for other ways to naturally boost your energy that don’t include caffeine
