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Remember when you used to wake up, slide out of the bed, grab a cuppa and head out the door? Yeah, those are long gone days and now while being pregnant, meals are extremely crucial, including breakfast.
Your pregnant body needs a plate loaded with fiber, minerals, and vitamins to fill you up with some healthy energy. Sounds vague? Don’t worry, we got it for you. Here is what you need to know about the best breakfast during pregnancy.
Best Breakfast During pregnancy: Which Nutrients to Include?
Your breakfast choices depend on how queasy you are every morning, right? Even then, make sure your breakfast ticks each of the following boxes:
- The high fiber content in your breakfast during pregnancy will lower cholesterol, keep you feeling full for a longer period, stabilize your blood sugar level, and prevent constipation.
- Your daily fiber intake on a daily basis must be 25 to 35 grams so you must start it with your breakfast.
- Include foods that will offer you several grams of fiber such as:
- High fiber fruits like guava, blueberries, strawberries, and raspberries paired with some yogurt
- Oats in cereal
- Spinach in omelet
- Chia seeds in smoothies
- Beans in burritos
- Each meal that you take in a day during pregnancy must contain 75 grams of protein as your baby needs to have amino acids to grow proper health.
- Here are some solid, tasty potions:
- Omelets with cheddar or Swiss cheese smoothies
- Peanut butter
- Cottage cheese
- Greek yogurt
Your body needs about 1000 mg of calcium every day during your pregnancy for your baby’s growing bones and also to strengthen yours. You can start your morning with:
- Scrambled tofu or figs with spinach
- Bean burritos
- Sesame seed bread
- Fortified orange juice
- Calcium-rich yogurt
4. Whole Grains
- Whole grains are complex carbs that are loaded with vitamins B and other crucial nutrients required for the healthy growth of the baby. They also contain a healthy dose of iron, fiber, and other minerals.
- If you have a delicate tummy, you would love having whole grains for breakfast every morning as they are filling as well as bland.
- Here are some whole grain options you could try during pregnancy:
- Porridge with wheat germ
- Cereal with less sugar
- Whole wheat loaves of bread
- As a mum-to-be, you need to consume twice the required amount of iron which is 27 grams every day so that the oxygen supply to your baby is smooth.
- Here are some iron-rich foods to get you going,
- Iron-fortified cereals
- Dried fruits
Foods to Avoid as Breakfast During Pregnancy
Your topsy turvy body during pregnancy will not want certain foods, so avoid foods during pregnancy not only in the morning but also throughout the day.
1. Avoid Caffeine Overload
- Consuming more than 200 mg of caffeine during the day is a no-no. How much is 200mg of caffeine? It’s about two cups of coffee. If you are someone who gets a headache with no coffee in the morning then lower your morning dose, leaving room for an afternoon cuppa.
- As a substitute for coffee, you can opt for other drink options like:
- Hot cocoa
- Herbal teas like peppermint
- Decaf lattes
- Keep an eye out for all the hidden caffeine in certain drinks like:
- Decaf coffee
- Certain teas
- Protein bars
2. Unpasteurized Dairy
- Exposure to listeria present in unpasteurized cheese and raw milk during pregnancy will cause serious complications. Other harmful bacteria like salmonella are found in raw milk and unpasteurized cheese-like,
- Queso Blanco
- Blue cheese
3. Smoked Seafood
Were you a bagel and a lox girl? As mouth-watering as smoked salmon is, you must steer clear of it during your pregnancy as it could contain listeria which should be avoided while carrying a baby.
4. Foods With High Sugar Content
- Pregnant or not, you must not start your day with these sugar-filled breakfast options:
- Sugary breakfast bars
- Sweetened yogurt
- Cinnamon buns
- Sugar filled cereal
- These foods will spike your blood sugar levels and then crash suddenly. If you suffer from gestational diabetes, you need to critically monitor your sugar intake to prevent pregnancy complications.
5. Raw Eggs
Eggs are perfect for women as breakfast during pregnancy but soft-boiled eggs are a strict no. You must fully cook your egg before having it has runny yolks and raw eggs could be breeding salmonella.
Breakfast During Pregnancy: Food Safety Tips
Every meal needs optimum food safety habits like these,
● Keep Your Food Fresh
Make sure milk and eggs are not expired and that they are properly stored as per guidelines.
● Wash The Produce
Always rinse your veggies and fruits before you consume them. This habit will prevent any kind of food-borne illness.
● When in Doubt, Discard
If you can’t remember when you cooked your leftover breakfast, chuck it, do not take chances because you don’t know if it is growing mold or bacteria.
● Wash Your Hands Before You Eat
Always remember to wash your hands before you eat anything. It is easy to remember this habit during the day but when you are just out of bed and reaching out for that yogurt, STOP! Wash your hands first then you are ready to roll.
Tips to a Healthy Breakfast During Pregnancy
These are some tips to make your a.m. platter fulfilling and healthy.
● Master Your Morning
Sometimes you may not be able to handle a big breakfast during pregnancy, so try finishing in stages instead. Begin with liquids (as water is crucial throughout the day), then have your first solid food of the day. Remember to eat it slowly so that it is easily digested and continue doing so till you find yourself sated comfortably. Do not overeat.
● Go For 5 Meals
When you are fighting fatigue, having a busy day, or experiencing morning sickness, remember to eat 3 full meals plus 2 small nutrient-rich snacks throughout the day. It is the best way to feel as good as possible.
● Know and Listen to Your Body
If you are unable to stomach breakfast during pregnancy, eat foods when you are craving but of course, do not munch on unsafe foods like sushi with raw fish and unpasteurized milk. You must get some nourishment than none.
● Fat is Good
Think olive oil, fatty fish like salmon, nuts, and avocado; healthy fat is important for both your baby and you to get ample vitamins and essential fatty acids. You can add your preferred healthy fats to your breakfast by,
- Sauteeing eggs in olive oil
- Stirring nuts into oatmeal
- Topping toast with avocado
● Banana Bestfriends
You can always mix bananas with,
- Peanut butter sandwich
- Fruit salad
Bananas are superfruits as it has the following nutrients and help in relieving constipation which is common during pregnancy.
- Vitamin C
Which fruits should I avoid eating during pregnancy?
There are certain foods you must avoid during your pregnancy to ensure that your baby is safe. They are:
- Pineapple: Pineapples contain bromelain, a protein-breaking enzyme that will soften the cervix and lead to sharp contractions in the uterus which will ultimately cause miscarriage or early labor.
- Tamarind: Tamarind can be consumed moderately as high levels of vitamin C in your body might cause the progesterone levels to decrease which will lead to miscarriage, cell damage in the fetus, or pre-term birth.
- Papayas: Papaya can increase your body temperature which is not good while being pregnant. Also, it is high in latex content which will lead to miscarriage, bleeding, and uterine contractions.
- Bananas (in certain cases): Women with allergies, diabetes, or gestational diabetes must avoid eating bananas as they contain chitinase which is a latex-like substance and a known allergen. Also, your body temperature will increase after eating bananas and they contain high amounts of sugar so diabetic pregnant women must avoid them.
- Watermelon: Watermelon is good as it flushes out all the toxins from the body but at the risk of exposing the baby to these toxins. Excess consumption might raise your blood glucose levels while the diuretic properties of watermelon will sometimes flush out essential toxins as well.
- Dates: You must avoid excess consumption of dates as they increase your body temperature and may even lead to contractions and early birth. Keep your date intake to only 2 or 3 a day.
- Frozen fruits: Pregnant women must avoid all kinds of frozen or freeze-dried foods as it is always better to consume fresh foods which contain the original nutrients and flavor.
- Canned fruits: Always avoid all kinds of canned food options as they are full of preservatives that can be toxic to you and your baby and lead to severe complications.
23 Healthy Breakfast Recipes During Pregnancy
- Strawberry slushie
- Banana berry smoothie
- Peachy breakfast shake
- Raspberry slushie
- Banana walnut bread
- Lemon ginger muffins
- Ginger carrot muffins
- Double cranberry muffins
- Carrot muffins
- Whole wheat buttermilk pancakes
- Ginger, blueberry whole wheat pancakes
- Blueberry pancakes
- Egg salads
- Spinach ricotta scramble
- Broccoli cheddar omelet
- Huevos Rancheros con Frijoles
- Oatmeal and fruits
- Power bars
- Ginger melon salad
Breakfast During Pregnancy : Final Words:
A healthy breakfast is the ultimate way to begin your pregnancy mornings. We have pointed out here what you need to include in your breakfast during pregnancy so that you and your baby receive all the necessary nutrients, proteins, healthy fats, and minerals for healthy growth. Few healthy breakfast ideas have also been mentioned like banana walnut bread, blueberry pancakes, burritos, etc. so you can pick out your favorite breakfast option during pregnancy. Hopefully, now you know which foods to avoid during pregnancy and which ones to gorge on (but of course don’t overeat).