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Eating to Beat Pregnancy Fatigue

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Most pregnant women report feeling constantly tired during their first and third trimesters of pregnancy. In fact, afternoon tiredness with no other explanation is one of the first indicators of pregnancy.

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Women in their first and third trimesters of pregnancy often find that they have much less energy than they did before becoming pregnant and that simple tasks have now become exhausting. Any energy that a pregnant woman has will be concentrated toward the growth of the baby. The body is also using up many more nutrients and fluids than before, and extra efforts are concentrated on tasks like producing more blood, and the heart rate will be increased. Although sleep is the best answer for combating the fatigue, healthy food choices can also help significantly in increasing energy levels.

The first step in using food to influence our energy levels is to adjust meal portion sizes. We all know that large meals make us feel tired, regardless of whether or not we are pregnant. Pregnancy only compounds the effect of large meals on our energy levels. Our bodies use some of our energy to digest meals, so eating small meals more often will use up less energy. Experts recommend eating six small meals a day to combat fatigue.

Begin your day with a good breakfast. By doing so, you are replenishing fuel after a long night with no food. Rather than eating a piece of toast and drinking a cup of coffee, stick with protein and complex carbohydrates. An example of such a breakfast could be a banana and whole grain cereal. The benefit of these foods is that they will stay with you longer and will have a positive effect on blood sugar and energy levels.

Skipping lunch is a mistake that will have a very negative effect on pregnant women. Many believe it is okay to skip lunch and make up for it at dinnertime, but experts do not recommend this. Skipping lunch is unhealthy even when a person is not pregnant but is much worse for pregnant women. We all need midday meals to refuel our bodies. Lunch foods should be similar to breakfast foods and should consist of proteins and whole grains. An example of a healthy lunch could be a whole grain pita with chicken salad and grapes or a side of fruit.

Pregnant women should plan to spread out their calorie consumption throughout the day rather than eating the bulk of them during dinner. Those three hundred extra calories needed by pregnant women during their second and third trimesters should be consumed over the course of the entire day through healthy foods like vegetables with dip or snacks like cheese and nuts. It is not helpful to your body to save the biggest meal for dinnertime, as the body needs to sue these calories throughout the day. Quick fixes, like sugar-filled soda and candy, as these will only make you more tired later on.

Iron deficiency is another cause of fatigue, so make sure you are consuming enough iron. Foods that are full of iron, such as lean red meat and spinach are great for keeping up energy levels. If your extreme fatigue turns out to be a result of iron deficiency, an iron supplement may be needed in addition to these foods.

In addition to eating well, make it a priority to get enough sleep, even if this means going to sleep at an earlier time and sacrificing your favorite television shows. Any parent of a newborn knows it is important to take advantage of this time to sleep while you still can.

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