- Fruit with yogurt
- Toast with peanut butter
- Hard-boiled eggs with toast
- Hummus with carrots and whole-wheat crackers
- Apple with nut butter
- Cereal fortified with folic acid and iron plus milk
More: 25 Healthy Snacks for Runners
Of course, make sure you're drinking lots of water and milk, and eating nutritious meals that contain lots of fruits and vegetables, lean proteins, whole grains and good-for-you fats every day. Take a doctor-approved prenatal vitamin that contains DHA and folic acid.
More: Top 5 Nutrients for Women
The Academy of Nutrition and Dietetics recommends the following food choices for pregnant athletes:- Calcium sources: pasteurized dairy products, dark leafy greens, tofu, legumes, nuts, seeds, calcium-fortified orange juice
- Iron sources: lean meat, poultry, fish, legumes, nuts, seeds, whole and enriched grains
- Folate sources: legumes, fruits, vegetables, fortified grain products
- Low-mercury fish: sole, tilapia, salmon, haddock, whitefish, catfish, flounder
More: 5 Simple Fish Recipes
Nutrition Troubleshooting for the Pregnant Runner
Even the most seemingly benign aromas, such as bleach, eggs or ground meat, can send an expecting mom charging for the toilet. In addition to the wild hormonal fluctuations and bodily changes that occur during pregnancy, what triggers the gag reflex can change from trimester to trimester or even day to day. It can be challenging to get the proper nutrition during this time of heightened sensitivity.
More: 5 Things People Never Tell You About Pregnancy
"Food choices are a personal preference, but eat the foods that you think you can handle. Eating only bread is better than nothing. Try adding a glass of milk and a bit of peanut butter to see if you can stomach it," says Ulrich.
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