Friday, November 26, 2021

Pregnancy Nutrition: 9 Food Groups That Will Have You Bursting With Energy

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Have you lately felt that you don’t have the drive to indulge in things that you’ve enjoyed in the past? Of course, you are pregnant. While there’s not much physical evidence of it in the first trimester, one still has to realize that you are making that little person inside you. It is solid hard work. Probably the most challenging task that your body has done so far.

To keep powering the baby-making venture round the clock, remember that your body is producing more blood with increased heart rates. Even if you choose to rest, your body metabolism tends to go on an energy-burning overload. Additionally, with your body still in the process of forming the baby’s placenta, especially in the first nine weeks of pregnancy, it uses up more nutrients and water.

No wonder you feel tired and exhausted all the time! Do you find yourself thinking of opening the refrigerator and munching on that chocolate you’ve been saving, or maybe that Red Bull your partner has left behind? Think again. Pregnancy is a very delicate time for your body, and choosing a temporary quick fix with canned energy boosters is not ideal.

The sugar and caffeine combination makes your blood sugar go to a rapid rise and then on a severe dip, leaving you feeling more fatigued.

So, here’s a list of energy bursting food group that should be a part of your pregnancy diet:

1. Proteins: It is the most magnificent natural “lift-me-up,” primarily since the amino acids present in protein-rich foods assist in the growth of your baby’s reproducing cells.
· Eggs
· Beans or Lentils
· Nuts
· Chicken
· Milk, cheese and Yogurt (for those who can tolerate dairy)

2. Complex Carbohydrates: Lowers your cholesterol levels as well as keeps proving nourishment for your baby.
· Oatmeal, Whole grain bread, crackers, and low sugar cereal
· Fresh fruit
· Fresh veggies, Baked potato with skin

3. Calcium: Great at making the heart, nerves, muscles, teeth, and bones healthy.
· Yogurt and Milk
· Green beans
· Fish
· Almonds

4. Iron: If tiredness is the cause of keeping a relatively active pregnant woman indoors, then iron-deficiency anemia may be a probable cause, especially with the over demand of blood as the pregnancy progresses. Supplement your diet with iron-rich foods that will push up your energy levels.
· Spinach, Chickpeas, Broccoli, Beans
· Fortified cereal
· Pumpkin seeds
· Lean red meat
· Lentils
· Raisins and dried apricots
· Pasta
· Poultry

5. Vitamins: Ideal for protecting your immune system and helps you fight tiredness. Additionally, vitamins help to keep your baby healthy during the pregnancy period.
· Pumpkins, Carrots, Broccoli
· Oatmeal
· Mangoes

6. Potassium: Important with nerve impulses along with help in lessening leg cramps. Potassium is necessary as it controls your fluids and electrolyte balance in you and your baby’s cells.
· Bananas
· Pumpkin, Potatoes, Spinach, Leafy greens, Baked potato

7. Magnesium: Essential addition to your baby’s growth and assists in breaking down sugars into usable energy.
· Almonds, hazelnuts, cashews
· Bran cereal or whole grains
· Fish (avoid types with high levels of mercury)
· Soybean
· Bananas

8. Folate or Folic Acid: Gives strength and energy and helps in fetal development, the spine, and the brain.
· Lentils
· Spinach, Broccoli
· Mangoes
· Fortified cereal
· Eggs

9. Fiber: Best for those who are glucose intolerant. Supplement with tons of water.
· Whole grain bread, Oatmeal, Cereal
· Almonds
· Beans, Broccoli, Pumpkins
· Lentils
· Oranges, Bananas, Apples

Do keep in mind that eating healthy and getting that magic number in terms of calories will not just ensure your nutritional well-being but will also make sure of your baby’s nourishment and health.


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