- Limit high sugar foods like soda, candy, and other sweets. These cause your blood sugar to go up and down like a roller coaster. Low blood sugar can make you feel tired.
- Eat more whole grain bread and cereal, beans, fruits, and vegetables. These foods are digested slowly, so they don’t cause mood swings. They also contain nutrients that are good for your brain.
- Eat protein-rich foods like eggs, milk, beans, seafood, lean meats, chicken, nut butter and cheese. The building blocks of protein — amino acids — are also important for your brain to function.
Fatigue, hormonal changes, and stress during pregnancy can all impact your emotions and mood, but did you know your food choices can too? It’s true! The foods you eat are important for your brain and body to have energy! Here’s how to help improve your mood with food during pregnancy:
- Fish is truly “brain food”! Choose fish that’s low in mercury and high in omega-3 fatty acids. Salmon, mackerel, tuna, herring, trout, sardines, and anchovy provide healthy fats that are important depression fighters. Research shows it may also help your growing baby’s brain development. Try to eat fish a few times a week — up to 12 oz. total. If you don’t eat fish, ask your doctor about taking a fish oil supplement.
- Focus on iron-rich foods. Beans contain several nutrients important for balancing mood, including iron. To help your body absorb the iron, eat beans with fruits and vegetables high in vitamin C or drink 100% fruit juice. Other iron-rich foods include lean beef and lamb, WIC cereals, clams and mussels, dark meat of turkey or chicken, and tofu.