Maintain Your Energy Level During your Pregnancy with the Right Nutrients



While you are pregnant, your body is working extra hard for your baby to grow and you may sometimes (or most of the time) feel tired and low in energy. Choosing the right foods that are rich in protein or fibre will give your body the fuel it needs to cope with your day.




Iron improves the health of cells so that oxygen reaches all the body systems efficient.


Having a glass of freshly pressed orange juice or eating other vitamin C-rich foods at the same time as eating iron-rich foods will help iron absorption.

  • Green leafy vegetables (spinach, kale etc)

  • Lean meat

  • Dried Fruit

  • Nuts and seeds

  • Shellfish

  • Pulses and legumes

  • Whole grains





Complex Carbohydrates releases energy at a steady pace into your body in the short and medium term, preventing the energy spikes that refined carbs (simple carbohydrates) and sugary goods cause.


Start your day with a bowl of porridge topped with a handful of berries, such as blueberries or raspberries; or with two slices of brown toast topped with a poached egg to keep you going through the morning.

  • Whole grains (including brown rice and pasta)

  • Oats

  • Fresh fruit

  • Vegetables (particularly starchy vegetables such as potatoes, corn, green peas and parsnips)

  • legumes (including beans, peas and lentils)




Protein separates into its constituent amino acids, which it the converts into glucose (your body's fuels). It gives you a slow energy release over several hours.


Aim to have protein at breakfast and lunch, so that you feel the energy benefits during the day when you need them the most.

  • Lean meat

  • Fish

  • Dried legumes (such as beans, peas and lentils)

  • Nuts and seeds

  • Eggs

  • Milk

  • Yogurt



Remember to eat for energy and stay hydrated!