Top 4 Plant-Based Energy-Boosting Foods for Mums

There has never been a more important time to eat well than during pregnancy. Reaching for those quick, unhealthy, sugary snacks might seem the easy option for boosting your energy levels, but you will find that these processed snack foods actually cause you to feel worse rather than better once the sugar-hit wears off. Choosing low GI (glycemic index) foods will ensure you have more sustained energy throughout the day and keep your blood sugar levels in check too. And there are plenty of easy plant-based options to choose from! Here are four options you can easily incorporate into your diet:

1. Bananas

Bananas are a known energy booster and they’re a rich source of fibre which helps slow digestion, therefore keeping you feeling full for longer. They also contain potassium, B6 and natural slow digesting sugars which are great for sustained energy, and a healthy choice for the busy, time poor Mum (Nieman et al, 2013).

Avocado on toast is a great energy-booster for vegan mums.
2. Avocados

Avocados are known for their healthy fat content, but this unique fruit also contains a variety of vitamins and minerals that can boost Mums energy levels, & at the same time, be great for your waistline (Fulgoni et al, 2013). A quarter of an avocado will provide you around 100 calories, along with healthy fats, fibre, folate, B vitamins, vitamin C, potassium and antioxidants. Spread on a slice of wholegrain bread with pepper, paprika and sesame seeds.

3. Almonds

Almonds are a great energy boosting food with B vitamins and magnesium that helps convert food into energy. According to, a daily serve of nuts (1/4 of a cup/ a handful) can reduce your risk of developing diseases like cancer and heart disease. Eating a handful in the afternoon should keep you going until dinner.

4. Peanut Butter

Peanut butter is a great go-to snack. Peanuts are in fact legumes that provide our bodies with healthy fats, protein and energy. Check the ingredients to ensure there are no added fillers, sugar, or oils. You are looking for 100% peanuts or 99.3% (with a little added salt). Enjoy one or two tablespoons on a rice cake with sliced strawberries and hemp seeds for a healthy and nutritious snack.

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