Pregnancy Articles

What to Eat When Working Out

Fuel Up with Energy Foods

Exercise is an important part of life for many women, especially during pregnancy. But what foods should be eaten for the workout? The goal is to avoid hunger pangs by having a light meal or snack. On the other hand, you do not want to overindulge in eating and develop abdominal cramping. Whether you work out in the morning, noon, or night, try the following tips to lightly fuel the body before exercising, but not overload your system.

Breakfast really matters
Start the day with the most important meal: breakfast. Breakfast helps to fuel the brain and body with the energy it needs. Try a small bowl of fortified cereal with skim milk. Fortified cereal provides vitamins, such as folate and the B vitamins, and minerals, such as iron. Milk provides protein, B vitamins, and minerals such as calcium, phosphorus, and magnesium. The fiber in cereals helps keep your digestive system working regularly. Another easy breakfast choice is a cup of low fat yogurt mixed with cereal or granola and fresh fruit slices.

Tips for the lunch bunch
Choose flavorful sandwich breads that contain fiber, such as multi-grain, whole-wheat, bran, or oats. Include lean turkey, roast beef, or ham. (Note: During pregnancy, heat deli meat until steaming before eating.) Add lettuce, tomato, and other vegetables, such as cucumber, red peppers, or carrots, for taste and crunch. Pair your sandwich with a small cup of vegetable or lentil soup. Carrots, potatoes, and spinach provide a variety of vitamins and minerals, and lentils contain folate and fiber.

Making dinner a winner
For a quick, light meal, bake, grill, or broil poultry or fish. Round out your meal with rice and beans and a fruit salad. For another winning dinner, toss cooked pasta with a package of cooked frozen vegetables. Top with you favorite marinara sauce and a sprinkle of Parmesan cheese. Add a mixed green salad with vinaigrette dressing and you have a delicious, flavorful, and easy meal.

Healthful snack facts
Add fresh or canned fruit to low fat ice cream or frozen yogurt with a sprinkle of low fat granola. Try a muffin for a tasty snack with a glass of low fat milk or juice. Go for a small glass of milk and a few cookies, apples slices spread with peanut butter, zesty snack crackers with fruit juice or a trail mix of cereal, raisins, and nuts.
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About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.
Becky Hand

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