The old proverb says – Eat breakfast like a king, lunch like a rich man, have dinner like a pauper. This old rule has even greater significance in the life of a pregnant woman. Your healthy breakfast is now essential for both you and your baby. It will give you enough energy for the whole upcoming day.
I would like to give you some tips for a healthy diet you need as a future mom. Plus, I will add a few excellent easy-to-make breakfast recipes which will save you energy and time you need while you are preparing for next months and healthy and comfortable delivery.
Table of Contents
- Best Breakfast during Pregnancy as a Decisive Factor
- Foods You Need When You Are Pregnant
- Breakfast Foods to Avoid
- Your Own Pregnancy Breakfast Plan
- Best Breakfast during Pregnancy
- Best Breakfast Cereal during Pregnancy
- Best Indian Breakfast during Pregnancy
- Best Mexican Breakfast during Pregnancy
- Best Chinese Breakfast during Pregnancy
Best Breakfast during Pregnancy as a Decisive Factor
Many future moms ask themselves what is the best breakfast during pregnancy. It seems that the answer is easy, but it isn’t really a case. You need to pay attention to the food you eat every morning to make the perfect breakfast for you and to provide all the necessary ingredients for your baby at the same time.
Nutritionists recommend that healthy pregnant woman will need 350–500 extra calories every single day from the beginning of the second trimester to the end of her pregnancy. Also, the proper relationship between the minerals and vitamins will make a big difference in your baby’s development and growth.
It is essential that food you eat has the right balance of all ingredients including proteins, vitamins, complex carbs, and good fat. Additionally, best breakfast foods during pregnancy should contain a reasonable level of omega 3, vitamins (A, B, C, D, and E), Minerals (calcium, iodine, iron, and zinc), Folic Acid, and proteins.
Foods You Need When You Are Pregnant
- Water– because it increases blood volume and helps you and your baby stay hydrated.
- Eggs– because they contain almost every ingredient your body needs. One large egg contains up to 77 calories, good fat, high-quality proteins, choline, many minerals, and vitamins.
- Dairy Products– because you need extra calcium, phosphorus, zinc, magnesium, protein (whey and casein), and B-vitamins. The best source of all these ingredients is Greek yogurt (some of them contain required prebiotic bacteria too).
- Avocado– because it contains fiber, monounsaturated fatty acids, fats, vitamins (especially vitamin C, B-vitamins including folate, vitamin E, and vitamin K), and minerals (potassium and copper).
- Berries– because they contain water, vitamins (especially vitamin C), healthy carbs, antioxidants, and fiber.
- Dried Fruit– because it is high in fiber, sorbitol, vitamins (folate, vitamin K), and minerals (potassium and iron).
- Legumes(peas, peanuts, lentils, beans) – because they are valuable sources of protein, fiber, folate, calcium, magnesium, iron, and potassium.
- Whole Grains– because they are packed with vitamins (especially B-vitamins), magnesium, fiber, and proteins.
- Sweet Potatoes– because they are rich in beta-carotene (the source of vitamin A) and fiber.
- Salmon and Seafood– because they contain essential omega-3 fatty acids and vitamin D.
- Lean Meat(chicken, beef, and pork) – because they contain necessary high-quality proteins, choline, iron, and B-vitamins. Keep in mind that fruits rich in vitamin C will increase absorption of the required iron from meat.
Breakfast Foods to Avoid
At the same time, it would be an excellent idea to avoid alcohol, caffeine, and some foods such as unpasteurized milk and soft cheese (because of the risk of the bacterium Listeria), sushi, and deli meats.
The recommendation is that you shouldn’t drink more than four cups of black tea or one cup of black coffee (200 mg of caffeine) during a day. It is actually a maximum allowed daily dose during pregnancy. Also, be aware that protein bars and soda contains hidden caffeine which you shouldn’t ignore.
Due to the possibility of getting infected with Salmonella or Listeria, you need to avoid raw milk and some soft cheeses (feta, Camembert, blue cheese, Brie, ricotta and so on). Also, the ‘No-No’ list should include smoked seafood, sugary foods (sweet bars, cinnamon buns, sugar-filled cereals, donuts, yogurt with high-sugary fruit), raw eggs, and so on.
Keep in mind that if some ingredient is of dubious quality or at the edge of the expiration date, it is always a better solution to throw that food away than to risk poisoning. Don’t forget to wash your hands every time you start to eat your breakfast no matter that you are still asleep.
Also, you should be careful about your weight. Don’t allow that excess weight gain and poor eating habits increase the risk of some complications during pregnancy including gestational diabetes. Plus, you certainly don’t want any birth complications, right?
Your Own Pregnancy Breakfast Plan
I will try to help you with the best breakfast to have during pregnancy. The point is to design the meal plan for each day of the week which will provide enough nutrients to make you healthy and that your baby makes good progress.
If you don’t have a habit to have a big breakfast, you can divide it into several servings. Don’t forget to drink enough water. Don’t avoid fats (olive oil, avocado, fatty fish, nuts). They are suitable for your baby and help your body to absorb an adequate amount of essential fatty acids and vitamins soluble in fat. Eat at least one banana daily. It is an excellent prebiotic food filled with proteins, potassium, vitamin C, and fiber.
Food high in fiber (minimum five grams of fiber per meal) will keep your cholesterol at the right level. For that purpose, pick out smoothie, yogurt with fruit, oatmeal, or spinach omelets for breakfast. You need 75g of proteins a day on average too. Cottage cheese, Greek yogurt, eggs, tofu, omelet, and peanut butter contain an adequate amount of proteins. They also include amino acids which will make your baby healthy.
Don’t forget about calcium and iron! Calcium is vital to keep your bones strong and for the growth of your baby’s bones. If you have sesame-seed bread, calcium-rich yogurt, fortified orange juice, cheese, almonds, or bean burritos for breakfast, you will easily provide the required 1000 mg of calcium every day. Iron is essential for supplying oxygen to your baby. Spinach, dried fruit, eggs, oatmeal, or tofu will provide you with necessary 27 mg of iron a day.
Best Breakfast during Pregnancy
For this meal, you need the two sides of an English muffin made of whole wheat. Place tiny slices of a pear and cheddar cheese on both sides. Put them in the oven for 2-3 minutes while cheese gets melted, and the top of the muffin gets brown. Make a sandwich of these two halves of the muffin and add two teaspoons of almond butter over it. Enjoy!
Bagel with salmon and cheese
For this meal, you should spread cream cheese over bagel halves and add baked salmon (avoid smoked fish). In this way, you will get enough omega-3 fatty acids, a high-fiber complex carb, and proteins.
Boiled egg, avocado, and toast
Put mashed avocado and sliced cooked egg on a toast made of whole grain. Do you know that egg yolk contains 1/4 of the choline necessary for the development of your baby’s brain and improvement of your own? Go for it!
‘Enriched’ Greek yogurt
You won’t make a mistake if you start your day with excellent Greek yogurt mixed with granola (with whole wheat and oats), berries, and nuts. Together, these ingredients provide all you need for healthy and delicious breakfast which will prevent every possible problem with constipation.
To make this delicious meal, you need an egg, 1/2 cup cottage cheese, whole wheat flour, and canola oil. Just beat the egg, add strained cottage cheese, and mix them while adding flour gradually. Make small pancakes and serve them with honey (or jam), and seasonal fruit or banana.
Smoothie made of kiwi and green spinach
This ‘energy bomb’ contains a lot of omega-3, vitamin C proteins, folate, and calcium. You should start your day with this meal if you have problems with morning sickness. You need 1/2 cup yogurt, 1/2 cup almond milk, chia seeds, a kiwi, and spinach. Mix all ingredients and enjoy your healthy breakfast.
To make this delicious breakfast, you can use any fruit you like and create different combinations. Mix 1/2 cup of low-fat yogurt, honey, a ripe frozen banana, and seasonal berry fruit as desired.
Best Breakfast Cereal during Pregnancy
During your pregnancy, you will need cereals which contain a high level of fiber. This excellent meal will help you to prevent constipation. Cereals are also a decent source of folic acid, minerals, and vitamins. Plus, they have a perfect balance of carbohydrates which will provide your body with energy.
Eating cereals for breakfast on a regular basis is a great way to include milk in your everyday diet especially if you don’t have a habit to drink milk during a day. Moreover, you can add some fruits and nuts which will make your breakfast even healthier.
Cereal with a half of an apple
Have you ever try oatmeal with apples and walnuts? It is easy to prepare and is a fantastic source of everything your body needs. Mix up 1/2 cup of milk, 1/2 cup of oats, 1/4 tablespoon of cinnamon, half an apple, and a tablespoon of chopped walnuts in the evening, leave in the fridge overnight, and eat your portion in the morning.
Best Indian Breakfast during Pregnancy
An Indian diet is well-known as rich in all the nutritional ingredients which both you and your future baby need. You can make a different combination of groceries for breakfast including fruits, wheat ‘Rava Upma’ with vegetables, whole wheat toast with butter, oats porridge, vegetable omelet, rice ‘Sevai’ with vegetables, and ‘Paranthas’ with carrots, spinach, beans, potatoes, and cottage cheese.
It is probably the healthiest vegetarian breakfast recipe in India. They prepare it using urad dal batter and fermented rice and serve this delicious meal with sambar and chutneys.
There are various variants of this popular Indian breakfast choice. Try the version with Rava Dosa filled with onions, carrots, and green chilies. It is a natural, healthy, and utterly perfect meal.
Best Mexican Breakfast during Pregnancy
You need two teaspoons olive oil, an egg, and a cup of baby spinach. Put this mixture on a whole wheat tortilla. Add 1/4 cup salsa and Mexican blend cheese on the top. Roll the tortilla up and enjoy the meal which will satisfy all your early-morning needs.
Eggs, cheese, and bean burrito
You need two scrambled eggs, chopped tomato, two tablespoons of canned or cooked beans, and grated hard cheese (cheddar). Add pepper and salt. Roll burrito up and fold its edges. This meal will offer you a perfect beginning of your day, providing you with enough vegetables and adequate amount of proteins.
Best Chinese Breakfast during Pregnancy
Traditional Chinese recipes can low risks of diseases during pregnancy providing healthy lifestyle in the long run. Also, Chinese teas and soups are a fantastic natural way for you to get the necessary nutrients while you are pregnant.
Egg sweet soup with Herba Taxilli
If you have a Chinese shop near your home, it is pretty easy finding Herba Taxilli and Eucommia bark which you need for this soup. You need 1l of cold water. Add a boiled egg and Herba Taxilli in water and cook them until boiling. Keep them on the lower heat for one additional hour. Add crystal sugar to taste. It is a pretty easy way to get delicious soup, right? If you drink this combination for breakfast once a week, you will nourish your blood, keep your kidney and liver safe, and protect your baby.
White and red rice with coix-seed water
For this meal, you need three tablespoons of red rice and one of white rice plus a few teaspoons of coix seed. Put them into 1l of water and cook until boiling. Continue cooking a meal an extra 20-30 minutes on lower heat. Drink only the water after it becomes milky white. This breakfast is a great remedy for your body and an excellent way to start your day healthy.
Whatever ingredients you choose for breakfast, try to make a healthy and tasty meal which is suitable for both you and your baby at the same time. The key is to get adequate and nutritious ingredients every day.
Choosing different foods, you will always enter enough vitamins, minerals, and proteins to make your baby develop properly and also keep you healthy and fit. Healthy eating is the simplest way to avoid a lot of health problems during pregnancy and simultaneously allows you to expect your labor entirely relaxed and peaceful.