What Foods Give Energy When Pregnant? Fueling Your Body and Baby

November 16, 2025 •

3 min read

Pregnant individuals require additional calories, approximately 340 to 450 extra calories daily in the second and third trimesters, according to the American College of Obstetricians and Gynecologists. Knowing what foods give energy when pregnant is crucial for reducing fatigue and supporting both maternal and fetal health.

Quick Summary

A diet rich in complex carbohydrates, lean protein, healthy fats, and iron can help manage pregnancy fatigue. Eating regular, small meals helps stabilize blood sugar and maintain energy levels.

Key Points

Choose Complex Carbs for Energy: Opt for whole grains like oats and brown rice over simple carbs to prevent energy dips.
Increase Iron Intake to Fight Fatigue: Consume iron-rich foods, such as lean red meat and spinach to combat anemia.
Incorporate Lean Proteins: Include eggs, chicken, and beans to get essential amino acids for tissue growth and sustained energy.
Eat Frequent, Small Meals: Prevent energy dips by eating smaller portions often throughout the day.
Stay Hydrated: Drink plenty of water throughout the day, as dehydration contributes to fatigue during pregnancy.
Consume Healthy Fats for Brain Development: Omega-3 rich foods like salmon and walnuts support the baby's brain health and energy needs.
Choose Nutrient-Dense Snacks: Select snacks like nuts, seeds, and yogurt with berries to get protein and fiber for a sustained energy boost.

Boosting Energy During Pregnancy

Pregnancy brings significant physiological changes, leading to increased fatigue. Hormonal shifts, greater blood volume, and the physical demands of carrying a baby all contribute to exhaustion. A nutrient-rich diet is essential for sustained energy, providing the necessary fuel for both the pregnant person and the developing baby.

Power of Complex Carbohydrates

Complex carbohydrates offer a steady energy release, which is ideal during pregnancy, unlike simple sugars that can lead to energy crashes. These carbohydrates are also rich in fiber, which can help prevent constipation, a common issue during pregnancy.

Whole Grains: Include whole-wheat bread, brown rice, oats, quinoa, and barley in your meals. Oatmeal or brown rice can provide a stable energy base.
Starchy Vegetables: Sweet potatoes and potatoes are excellent sources of complex carbs. Sweet potatoes offer Vitamin A, crucial for the baby's eye, bone, and skin development.

The Role of Lean Proteins

Protein is vital for tissue growth and repair, supporting the baby's rapid development.

Eggs: Eggs are a complete protein source and contain choline, essential for the baby's brain and spinal cord development.
Lean Meats and Poultry: Beef, pork, and chicken offer iron and B vitamins, vital for energy.
Legumes: Beans, lentils, chickpeas, and peas are plant-based sources of protein, iron, and fiber.

Iron-Rich Foods to Combat Anemia

Iron deficiency can cause fatigue in pregnancy. The body needs more iron to support the increased blood volume needed to supply the baby.

Red Meat: Beef provides easily absorbed (heme) iron.
Leafy Greens: Spinach and kale are good plant-based iron sources. Combine them with Vitamin C-rich foods, like citrus fruits, to boost absorption.
Fortified Cereals: Many cereals are fortified with iron, increasing daily intake.

Strategic Snacking

Frequent, small meals and snacks prevent blood sugar fluctuations that cause energy crashes.

Nuts and Seeds: Almonds, walnuts, and chia seeds offer protein, healthy fats, and magnesium.
Yogurt with Berries: Yogurt with berries gives protein, calcium, and antioxidants.
Hummus with Veggies: Hummus is a source of protein and fiber, good with carrots, bell peppers, or whole-wheat pita.

Comparison of Energy-Boosting Foods


Food Category	Key Nutrients	Energy Benefit	Example Meal/Snack
Whole Grains	Fiber, B Vitamins, Folic Acid	Provides sustained energy, avoiding energy crashes.	Oatmeal with berries and nuts.
Lean Protein	Protein, Iron, Choline, B Vitamins	Supports tissue development, prevents fatigue.	Eggs with whole-wheat toast.
Leafy Greens	Iron, Folate, Vitamin C, Calcium	Fights anemia and tiredness; supports blood cell and bone development.	Spinach salad with lean chicken and citrus dressing.
Healthy Fats	Omega-3s, Unsaturated Fats	Supports baby's brain development; aids in sustained energy.	Salmon baked with olive oil and side of sweet potatoes.
Dairy/Alternatives	Calcium, Vitamin D, Protein	Essential for baby's bone development and nerve function; provides protein for energy.	Greek yogurt with fruit or a glass of fortified milk.
Nuts & Seeds	Protein, Fiber, Magnesium, Healthy Fats	Convenient snack that provides steady energy and helps curb hunger.	Trail mix with almonds, pumpkin seeds, and dried fruit.

The Importance of Hydration and Eating Patterns

Staying hydrated is as important as the food consumed; dehydration causes fatigue. Aim for 8-12 cups of water a day and consider infused water for flavor. Eating small, frequent meals can help prevent the sluggish feeling after a large meal, especially in later pregnancy. A regular eating schedule helps stabilize blood sugar and energy levels. The Office of Disease Prevention and Health Promotion's MyHealthfinder provides tips on healthy eating during pregnancy.

Conclusion

Combating fatigue during pregnancy involves proper nutrition and sufficient rest. A balanced diet with complex carbohydrates, lean proteins, healthy fats, and iron-rich foods helps maintain stable energy levels for both the pregnant person and the baby. Regular, smaller meals and adequate hydration are also key for feeling your best. Prioritizing nutrient-dense foods supports a more energetic pregnancy and the healthy development of the baby.

Frequently Asked Questions

Fatigue during pregnancy is due to hormonal changes, increased blood volume, and the energy demands of fetal development. Prioritizing a nutrient-dense diet and proper hydration can help.

No, the phrase 'eating for two' is a myth. Extra calories are not needed in the first trimester. In the second and third trimesters, an additional 340 to 450 calories per day from nutrient-rich sources are required.

Oatmeal is an excellent energy-boosting breakfast. It is rich in complex carbohydrates and fiber and can be enhanced with berries, nuts, or seeds for additional nutrients.

To increase iron intake, consume lean red meat, leafy green vegetables like spinach, and iron-fortified cereals. Pairing plant-based iron sources with Vitamin C improves absorption.

Not all carbs are equal. Prioritize complex carbohydrates from whole grains, fruits, and vegetables for sustained energy. Avoid excessive simple sugars from sweets and processed foods, which cause energy fluctuations.

Healthy on-the-go snacks include a handful of nuts, a piece of fruit, Greek yogurt with berries, or whole-grain crackers with hummus. These combine protein, fiber, and healthy fats.

Yes, dehydration is a primary cause of fatigue. Drinking 8-12 cups of water daily is essential for staying hydrated and combating tiredness.