Ask any pregnant woman who is in her first or third trimester how they are feeling, and the answer will almost always be "tired." One of the first clues many women notice early in pregnancy is feeling unusually tired in the middle of the day for no clear reason.

You may find that doing a simple task such as walking around the block leaves you desperate for an afternoon nap. The energy you once had is now being used to support your growing baby, and your body is working hard.

Why Am I So Tired During Pregnancy?

Fatigue is one of the most common symptoms during pregnancy, particularly in the first and third trimesters. In early pregnancy, rising progesterone levels can make you feel unusually sleepy, while your body is also working hard to support your growing baby.

Later in pregnancy, tiredness often returns as your baby grows, your body carries more weight, and sleep can become more disrupted.

While the best defense against the tiredness you will face is to get more sleep, there are also some healthy food choices you can make that will help you get through your day if you do not have the opportunity to take naps.

Eat Smaller, More Frequent Meals

Eating smaller, more frequent meals throughout the day can help maintain stable blood sugar levels and prevent energy crashes.

Anyone who eats a large meal is likely to feel tired afterward, whether they are pregnant or not. During pregnancy this effect can be even stronger, as your body is using a lot of energy to support your growing baby and digest your food.

Choosing smaller meals and healthy snacks throughout the day can help keep your energy levels more stable.

Start Your Day with a Good Breakfast

Having a nutritious breakfast is the great way to start your day. You are refueling your body after a long foodless night. A nutritious breakfast is more than just a cup of coffee and a piece of toast. Porridge and a banana, for example, will stay with you and keep your blood sugar and energy levels up for quite a while.

For a quick and nourishing breakfast, you can also make a smoothie with the In Shape Mummy Pregnancy Superfood Health Shake. Packed with plant-based protein, fiber, and essential vitamins and minerals, it helps provide sustained energy while supporting the unique nutritional needs of pregnancy. Simply blend it with almond milk, banana, and a handful of berries for a delicious start to your day.

Try Not to Skip Meals

During pregnancy, try not to skip meals if you can help it. Your body needs a steady supply of energy and nutrients to support both you and your growing baby. Going too long without eating can cause your blood sugar levels to drop, which may leave you feeling even more tired or light-headed. If you are struggling with nausea or morning sickness, smaller meals and simple snacks throughout the day can sometimes be easier to manage than large meals

A smoothie made with the In Shape Mummy Pregnancy Superfood Health Shake can be a quick and nourishing option when you need something light but still want to support your nutrition.

Plan Your Calorie Intake Wisely

During pregnancy your calorie needs gradually increase. Most women need little to no extra calories in the first trimester, around 300–350 extra calories per day in the second trimester, and slightly more in the third trimester.

You should eat these extra calories throughout the day in the form of healthy snacks such as nuts, cheese, veggies, and dip. Do not save your biggest meal until the end of the day. Your body needs these calories to help you get through your day. Steer clear of quick sugar fixes like candy and soda. In the end, these will only make you more tired.

Dehydration can also contribute to fatigue during pregnancy, so try to drink water regularly throughout the day to help maintain your energy levels.

For a nutritious and satisfying snack, a smoothie made with fruit, milk or a plant-based milk, and a source of protein can help keep your energy up between meals.

Ensure You're Getting Enough Iron

Lastly, make sure you are getting enough iron. Eat iron-rich foods such as spinach and lean red meat to help support your energy levels.

Extreme fatigue can sometimes be a sign of low iron levels during pregnancy. If you are feeling unusually tired or concerned about your iron intake, it’s a good idea to speak with your doctor or healthcare professional, who can check your iron levels.

Support Your Energy with a Superfood Health Shake

In addition to eating a balanced diet, consider incorporating the In Shape Mummy Pregnancy Superfood Health Shake into your routine. This specially formulated shake is designed to support the unique nutritional needs of pregnant mums, providing plant-based protein, fiber, and essential vitamins and minerals to support energy levels. With organic ginger to aid digestion and superfruits for added nourishment, it's a convenient and delicious way to fuel your body while keeping up with the demands of pregnancy.

Besides eating well, make sure you get plenty of rest - even if this means pushing your bedtime up and giving up those late-night TV talk shows. As any parents of newborns will tell you, get your rest while you still can.