Pregnancy is such an exciting time of your life. Your body is changing every day, and you have a little one growing inside of you.
It can also be a time of different health and emotions. You might feel excited at times and full of energy. Other days, you might feel exhausted or overwhelmed. While you can’t always control the change, trying to eat well can help with that.
Whether you wake up nauseous or ravenous, eating a healthy breakfast is super – important when you’re pregnant. These easy, mostly assembly – only breakfast options are full of essential nutrients that will keep you healthy and promote your baby’s growth – and get your day started right.
A morning meal, or a series of mini snacks, depending on how queasy you feel, should star foods that check all of these boxes:
Fibre
Food high in fibre helps lower cholesterol, stabilise blood sugar, keep you feeling full for longer and prevent constipation. Look for ingredients that offer several grams of fibre per serving, such as oats cereal, chia seeds burritos and high – fibre fruit to pair with yoghurt (raspberries, strawberries, blueberries and guava).
Protein
Each of your daily meals should contain protein because your baby needs those amino acids to grow strong. Greek yoghurt, cottage cheese, tofu, eggs, peanut butter, omelettes with Swiss or Cheddar cheese and dairy – infused smoothies are all solid, tasty options.
Calcium
You need calcium to help your baby’s bones grow and keep yours healthy, so start the morning with calcium-rich yoghurt, cheese, fortified orange juice, sesame-seed bread, bean burritos, almonds, figs or scrambled tofu with spinach.
Whole Grains
Feel full with these complex carbs, which are loaded with vitamin B, a critical nutrient for baby’s growth. They also have healthy doses of fibre, iron and other minerals. Whole grains are easy to love, especially for those who have a delicate tummy, as they are relatively bland and filling. Try whole-grain bread, cereals (choose ones with less sugar), oatmeal, granola and porridge with wheat germ.
Iron
As a pregnant mom, you’ll need about twice the amount of iron to supply oxygen to your baby. Iron-rich foods for breakfast include dried fruit, oatmeal, spinach, eggs, tofu and iron-fortified cereals.
Breakfast Foods To Avoid During Pregnancy
There is a particular food you will need to avoid during your pregnancy period as it may cause harm to you and your baby.
Too Much Caffeine
Not more than 200 mg of caffeine a day which is equivalent to two cups of brewed coffee. So, for those who get a headache without starting your day with caffeine, revel in your morning cup and leave room for a small afternoon pick-me-up if you need it. Watch out for caffeine hidden in some decaf coffee and sodas as well as certain teas and protein bars. Opt instead for decaf lattes, hot cocoa and herbal teas like chamomile.
Unpasteurised Dairy
Listeria, salmonella and other harmful bacteria can be found in raw milk and soft cheese like Brie, Camembert, goat, ricotta, feta, blue cheese and Queso Blanco. Listeria exposure during pregnancy, in particular, can be hazardous, potentially causing miscarriage early on and premature labour and other complications closer to term.
Smoked Seafood
It could contain listeria.
Sugary Foods
Start your day with a sugar-filled cereal, cinnamon bun, yoghurt with high-sugary fruit, doughnuts or sweet breakfast bars will just send your blood sugar crashing to the floor – and too much of it could lead to gestational diabetes.
Raw Eggs
Eggs are the perfect food for moms to be, but only if they’re fully cooked, like raw eggs, runny yolks and soft boiled eggs could contain salmonella.
Aim to start the day with a meal that’s loaded with vitamins and minerals that will keep you well, regular with healthy energy.
Here are some breakfast ideas to build your morning energy:
#1 Vegetable Congee (Brown Rice)
Brown rice has more nutrients and fibre than our usual white rice. Boil your congee with sweet potatoes and break an egg in it when congee is almost done.
#2 Chicken and Ginger Congee
It will help to ease your morning sickness.
#3 Cottage Cheese Pancakes with Strawberries
It’s high in protein and calcium. Blend the cottage cheese eggs, cook oatmeal, baking powder and eggs until smooth, pour the blended pancake batter onto a saucepan and cook. Top with strawberries when the pancakes are done.
#4 Tuna Omelette
Tuna is a low-fat protein and contains omega-three fatty acids that are terrific for you.
#5 Healthy Apple Pancakes
This breakfast gives you B vitamins and minerals such as copper, iron, potassium, selenium, calcium, magnesium and Zinc. All of these are needed during pregnancy. Pancake batter contains whole wheat flour, oats, quinoa flour, baking powder, cinnamon, eggs, and milk, grated apple and raisins.
#6 Blackberry Ginger Mocktail (Perfect for Brunch)
It has ginger, honey and lemon to help settle nausea and blackberries to add plenty of antioxidants. Add the blackberries and lemon slices in a cup with ice cubes, pour in the ginger ale slowly and lastly add on a teaspoon of honey. Stir and ready to drink.
Congratulations on your pregnancy and this new chapter in your life! Don’t forget to pin this collection of Pregnancy Breakfast Ideas, and we’re looking forward to seeing you here throughout your pregnancy journey.
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Source: 28DayMum
