Close Close
Mother and Baby

Foods That Boost Energy To Beat New-Mum Exhaustion

We’ve all been there – it’s only just gone midday and your eyes are getting heavy. It might feel like reaching for sweets and sugary snacks will make you feel better but it will actually do the opposite. 

‘The problem with a quick fix is that it spikes your blood glucose levels but after the effects wear off your blood glucose levels come crashing down and the feelings of fatigue are back,’ says nutritionist Holly Sorce. ‘If you then reach for another quick fix you become locked into a rollercoaster of energy highs and lows that is difficult to break.’ 

So, step away from the extra-strong coffee and donuts and say hello to your new best food friends that will boost your energy and get you through the day.

Expand Image


Rich in potassium bananas will keep your blood sugar levels stable, which means you won’t have any sudden energy crashes. They make the perfect snack to beat those pesky afternoon slumps as they’re packed with natural sugars sucrose, fructose and glucose to give you instant and sustainable energy.
Expand Image


Include a serving of wholegrains with each meal to release energy slowly throughout the day and keep you feeling energised. We’re talking wholemeal pasta, bread and rice, as well as super grains like quinoa, which will all help you to reach super-mum energy levels.
Expand Image


Kidney, black beans, green, baked and even chickpeas are a fantastic source of energy that will last for hours. They’re also a great source of protein and fibre, so will keep you feeling fuller for longer – leaving you less likely to raid the sweet drawer for a sugary snack.
Expand Image


How do you like your eggs in the morning? Whether it’s scrambled, boiled or fried they’re high in iron and protein, which will give you sustainable energy throughout the day.
Expand Image

Dark chocolate

Choose a bar with at least 70 per cent cocoa solids; it’s an excellent source of iron and magnesium – during pregnancy you need even more iron because you have more blood in your body than normal and while red meat is the best source of iron, a little helping hand from dark chocolate is never a bad thing.
Expand Image

Ginger tea

Still got some in the cupboard from your pregnancy nausea days? A warming cup of ginger tea in the afternoon will not only give you an energy boost but it’s also full of antioxidants and nutrients too.
Expand Image


Sipping two litres of water slowly throughout the day will keep you and your cells hydrated. This will make you feel brighter, and after a few days of regular water intake you should notice yourself feeling more refreshed in the mornings.
Expand Image


If you’ve got the three-o-clock-slump, try munching on a handful of unsalted nuts (walnuts, almonds and brazil nuts are good choices). Packed with essential fats, fibre and protein, they’re a perfect snack for a burst of energy.
Expand Image


All hail the curly kale! This green vegetable is packed with vitamins A, C and K, as well as calcium, lutien (an antioxidant) and folate (folic acid). What’s more, it’s very low in calories too.
Expand Image


Dubbed ‘The Mother Of All Grains’, due to its nutritional benefits, this Peruvian grain contains more protein than any other grain and contains all nine essential amino acids. It’s also high in fibre, iron, lysine (essential for tissue growth and repair), magnesium and vitamin B2, which improves energy metabolism.
Expand Image


Rich in Omega 3 fats, salmon is also a great source of minerals, including selenium and iron, as well as vitamins B6 and B12, which help your body release energy.
Expand Image


Derived from the seeds of a South American tree, guarana is a popular natural energy booster, thanks to its high concentration of caffeine. Sipping a cup of guarana tea is a popular way to reap its health benefits.
Expand Image


Not only a great source of cholesterol-lowering fibre, lentils also increase your energy levels by replenishing your iron stores and stabilizing your blood sugar levels. Get making that Dahl!
Expand Image


Swap your pick-me-up chocolate for a handful of dried apricots. They boast vitamins A and C, as well as natural sugars to help stabilise your energy levels.
Expand Image

Pumpkin Seeds

Toast some protein-rich pumpkin seeds for a nutritious snack, or sprinkle over a salad for a crunchy texture that helps top up your energy levels for the afternoon.

Related content:


  • nikitahoskin - 06/07/2016 11:29

    Was looking for a article like this as my little girl is 2 and still breastfeeding feeding. I think I am just feeling so run down right now I need a health boost so going to try really hard to follow this advice. Thank you! I have also found a great plant based protein drink on a site called if anyone would recommend that as it looks great. Off to the supermarket now so I have no excuses to eat cake

Subscribe to Mother&Baby!

Be the best mum you can be and let Mother & Baby guide you along the way. Each issue is jam packed with REAL advice from mums just like you. Subscribe today & get a free welcome gift!

Win £1,000 of Carpetright vouchers
Win £1,000-worth of Carpetright vouchers!

Create a fantasy world on your floor with your baby for your chance to win £1,000-worth of Carpetright vouchers!

Win an Abeille cellular blanket from Hippychick
Win an Abeille cellular blanket from Hippychick

Abeille Cellular Blankets, available fromHippychick, are delectably soft, made from 100% cotton and now available in six super-stylish colours. Click for your chance to win!

Win a year’s supply of Blueiron liquid iron supplement
Win a year’s supply of Blueiron liquid iron supplement

Blueiron is Scandinavia’s fastest-growing liquid iron supplement and has already helped thousands of women low in iron during pregnancy, breastfeeding and those with intense fitness regimes. Click for your chance to win!

Win a bumper box of Kiddylicious Super Snacks
Win a bumper box of Kiddylicious Super Snacks

Made from quinoa, lentils and chickpeas, and packed with vegetable protein, Kiddylicious Super Snacks help to keep your little ones whizzing about. Click for your chance to win!

Ovulation Calculator
Ovulation calculator

Trying for a baby? Work out when you're most fertile to increase your chances of getting pregnant with our easy-to-use ovulation calculator.

Pregnant woman
Due Date Calculator

When is your baby due? If you’re having trouble remembering dates and counting up the days on your fingers and toes, don’t worry – use our due date calculator.

Get M&B in your inbox!

Sign up to Mother&Baby today and get news and advice about your body and your baby straight to your inbox every week.