Pregnancy can be a time when your energy level can reach an all time low, whether you are pregnant and running around looking after toddlers and older children or if it's your first time and you are generally feeling severe fatigue !
I knew I wanted to cover some tips to help anyone feeling a bit sluggish during pregnancy (including myself!) and I was conscious to ensure I had the best information to give to you, not just random google finds!
So, I got in contact with Kristy who is a registered nutritional therapist and focuses on using the latest evidence- based nutrition advice for you and your family. Kristy has special focus on nutrition for women for pregnancy and onwards, infants and children. Kristy is full of practical advice about introducing your baby to solids, allergies and how to handle fussy eaters - as well as how nutrition can support pregnancy and postnatally.
Kristy runs workshops at Takes a Village , including at Takes a Village and for Mumhood (for more information please visit www.kcnutrition.co.uk and to find out about up and coming workshops follow @kristycolemannutrition on Instagram).
So here are Kristy's energy BOOSTING tips for during pregnancy!
Finding out you are pregnant can be such an exciting time but pregnancy itself can leave you feeling tired, especially if you have been suffering from morning sickness, pregnancy insomnia or are nearing the end of pregnancy. All this might make you feel justified in choosing less healthy food choices (eating for two right?!) to get you through the rest of the day, which can end up with you feeling tired, sluggish and craving foods high in sugar – it’s a vicious circle. But, with the right nutrition you can give your energy a boost allowing you to confidently skip sugary options and nourish yourself and your baby.
How food affects our energy
When we eat or drink refined carbohydrates like white bread, white rice, cakes, fruit juice, sweets and cakes, they break down quickly into sugar, that sugar surges in your blood, which will provide you and your baby with an initial hit of energy but will quickly leave you feeling tired and wanting more (and quickly). Excess sugar (glucose) is stored as glycogen in your cells and liver, once these stores are full, excess is stored as fat. Whereas, if you ate a balanced meal or a snack rich in protein or slow releasing carbohydrates (think brown bread, brown rice, vegetables and whole fruit), you won’t get that surge in blood sugar, instead, energy from food will be released steadily across a couple of hours to provide you with a longer lasting source of energy without the dip and hunger that comes with sugar highs and lows.
Why is this important?
High sugar consumption during pregnancy is linked to greater pregnancy weight gain and excess consumption of fructose, found in processed foods and fizzy drinks, may increase the risk of your child developing adult obesity, high blood pressure and metabolic disorders. This doesn't mean that they will, it is just a risk factor. That said, it doesn’t mean you should deny yourself a little bit of what you fancy, but try to curb that sugar craving by making wise food choices. The key is moderation – think 80/20 for a balanced diet.
How to boost your energy with food:
Knowing how to manage your energy levels through food won’t just support you energy levels during pregnancy but will be just as important for when your baby arrives.
1. Protein: while the thought of a croissant or a slice of jam on toast may seem appealing, it may leave you feeling tired and craving sugar later on. Try to ensure your meals aren’t pure carbohydrate by adding protein and healthy fats, such as avocado, olives, olive oil, oily fish). Breakfast can be particularly tricky if you’ve not been feeling great and/or are craving carbohydrate rich food, try nut butter or eggs, tomatoes/avocado on rye/sourdough toast.
2. Simple swaps: swap white for brown (white bread and rice for brown) and have fruit in its whole form rather than juice.
3. Snack well: choose these healthy and energy boosting snacks to keep sugar cravings at bay and sustain your energy throughout the day:
· Oat cakes with tahini and sliced banana / avocado
· Hard boiled egg
· Grated carrot/carrot sticks (you can prep the night before) with hummus
· Sliced apple and nut butter
· Full fat organic yogurt with berries
4. Preparation: get your snacks ready for the next day (and keep a stash in your bag), stock your cupboards and your freezer, for example, berries, spinach and ratatouille, and batch cook giving you extra meals for the next day or for the freezer.
5. Make ready-made food more nutritious: add chicken stock, extra greens and protein, (such as lentils, chicken, and feta) to soup or have a side salad.
In addition to diet, exercise is another great way of boosting your energy levels. Unless advised otherwise, try to take a brisk 30 minute walk daily and try pregnancy specific yoga / pilates.
I am looking forward to bringing you more of Kristy's evidence based advice on nutrition during pregnancy & postnatally . If you would like further information Kristy runs a private clinic for one-to-one consultations and workshops, including at Takes a Village and for Mumhood (for more information please visit www.kcnutrition.co.uk and to find out about up and coming workshops follow @kristycolemannutrition on Instagram).
