Active moms need more protein, complex carbs, and healthy fats during pregnancy than those with a sedentary lifestyle. These nutrients will fuel your workouts and nourish your baby. To make sure you meet your daily nutritional requirements, eat a well balanced diet that includes all food groups. Don’t forget about chia seeds, kale, quinoa, salmon and other superfoods that are packed with antioxidants.
So, here is what you should eat to fuel your pregnancy workouts:
If you want to stay fit while pregnant, include chicken breast in your diet. It’s cheap, versatile, and nutritious. One serving has over 26 grams of protein, 1.4 grams of fat, zero carbs, and 124 calories. Considered one of the best protein sources out there, chicken breast is favorite choice for athletes and active individuals. It’s safe for pregnant women too, so you can enjoy it anytime.
The egg is considered a complete food. Rich in protein, amino acids, and B vitamins, eggs support optimal health. Even though the yolk has no impact on your cholesterol levels, it’s quite high in fat. Egg whites, on the other hand, are pure protein. Skipping the egg yolk lowers your total calorie intake. Since you’re pregnant, eat the eggs cooked to prevent foodborne illnesses.
Touted as the supergrain of the future, quinoa is an excellent source of complex carbs, fiber, iron, calcium, and protein. When consumed as part of a healthy diet, it lowers your risk of obesity, colon cancer, hypertension, diabetes, and heart disease. This grain boasts powerful antioxidants that delay aging and reduce the harmful effects of free radical damage. On top of that, it’s gluten free, so it can be safely consumed by pregnant women with celiac disease.
Packed with essential fatty acids, salmon should be a staple in your diet. This oli fish will keep your heart healthy, fight free radicals, and reduce inflammation. Due to its high protein content, it helps preserve muscle and promotes recovery after exercise. The protein in salmon will increase your metabolism and fill you up quickly, making it easier to maintain your weight.
Leafy Green Vegetables
Spinach, kale, collard greens, Swiss chard, and other leafy green vegetables contain all the nutrients required during pregnancy. When consumed regularly, they lower bad cholesterol levels, improve digestion, and support eye health. Loaded with vitamin C, zeaxanthin, and lutein, these veggies improve joint flexibility, boost your immune system, and contribute to the growth and repair of cells and tissues.