By Your mornings may not be predictable when you’re pregnant. Some days you may be so hungry as soon as you wake up that you can’t wait for breakfast, but then on other days just thinking about having breakfast reminds you that you need to stop and think about it for a minute before you proceed with breakfast. That’s why it’s important to have at least a few nutritionally dense meal options available to you for breakfast every day.
Eating a healthy breakfast when pregnant is not about eating “perfectly”. It is about making sure you have a trustworthy, nutritionally balanced breakfast to give yourself a steady stream of energy through-out the day, to help to consistently keep you feeling satisfied/unhungry with food all day long, and finally to support the growth and development of your baby.
Many experts agree – both on the NHS website and on MedlinePlus – that pregnant women require a variety of foods including folic acid, iron, calcium, vitamin D, protein and fibre every day of their pregnancy.
You may think that preparing breakfast for someone who is pregnant involves complex recipes with fancy kitchen gadgets; however, if you can find several healthy foods that work well for breakfast and switch them up every couple days, anybody who is about to be or currently is pregnant can make themselves a nutritious, filling and comforting breakfast every morning.
Importance of a nutritious breakfast during gestation
Eating a healthy breakfast helps your body avoid the low—battery state that leads to cravings for junk food such as sweets and processed snacks later in the day. According to the National Health Service (NHS), you can build a resistance to sugars by consuming healthy breakfasts each morning, which will give you the fuel you need for your day ahead and will also help you be less likely to buy fattening junk food. The NHS also recommends that you eat a variety of foods instead of “eating for two.”
Breakfast is also a great place to incorporate some of the pregnancy-friendly vitamins and minerals into your diet. Whole grains give you energy and fibre, dairy gives you calcium, eggs and beans give you protein, and fortified cereals give you folic acid and Vitamin D. These are the vitamins and minerals that you need more than ever when pregnant.
15 healthy breakfast foods for pregnancy
1) Oatmeal
Oatmeal is one of the easiest, healthiest breakfast options for pregnant women due to its ability to sustain hunger, its gentle nature, and its many choices. Oats are registered with the NHS as being an important member of the group of starchy foods that provide energy and fiber. To build your breakfast, begin with plain oats, then consider adding fruit, nuts, and/or yogurt.
2) Fortified breakfast cereal
Fortified Breakfast Cereals can be a Smart Choice for Pregnant Women. They work well when you have busy mornings, according to NHS. Some fortified breakfast cereals will have folic acid, while all fortified food products will likely have vitamin D. Select the lower sugar cereals, and add milk/yogurt for a more balanced breakfast experience.
3) Whole-grain toast
Whole Grain Toast is an easy, inexpensive way to make a solid pregnancy breakfast. Whole Grains Supply Fibre and Stable Energy; NHS recommends choosing high-fibre starchy food such as whole grain bread, among other types of whole grains. Pair toppings such as eggs, nut butter, or cottage cheese to increase your protein intake.
4) Eggs
Eggs are one of the best breakfast choices for women during pregnancy; they are versatile and provide plenty of nutrients. NHS identifies Eggs as Protein-Dense Foods. Eggs also contain the nutrient Choline, which is critical during your pregnancy, according to ACOG. To ensure your safety during pregnancy, your best option would be to eat thoroughly cooked eggs.
5) Greek yogurt
If you want a creamy, satisfying boost of protein at breakfast time, Greek yogurt is a great choice. The NHS recommends eating yogurt as part of a balanced diet during pregnancy as it provides essential nutrients, including calcium, to both mother and baby. Greek yogurt can also be enjoyed mixed with berries, oats or seeds. When possible, choose lower-sugar versions.
6) Cottage cheese
Cottage cheese is a good option for breakfast regardless of whether you are pregnant or not. Like other dairy products, it contains calcium and other nutrients required for the growth and development of mother and fetus during pregnancy. Cottage cheese also pairs well with fruit, whole-grain bread and/or tomatoes and avocado-type toppings for a savoury-style breakfast plate.
7) Berries
Berries are easy to add colour, flavour and nutrition to breakfast. The NHS recommends including a variety of fruits and vegetables in your diet while pregnant as they are rich in vitamins, minerals and fibre. Berries are particularly useful because they can help to brighten bland foods such as plain yogurt, oatmeal and cereals, while requiring very little sugar to do so.
8) Bananas
Bananas are one of the easiest breakfast foods for pregnant women because they are readily available, soft and can be eaten on their own or integrated into other foods. For example, you can simply chop a banana into pieces and sprinkle it over oats, toast or yogurt, giving you a complete and nutritious breakfast in no time at all.
9) Spinach
Spinach is a clever addition to your morning meal because it is an easy way to add additional folate-rich leafy greens to your diet. The NHS states that all green leaf vegetables contain folate, which is important for reducing the risk of neural tube defects. You can stir spinach into your scrambled eggs, breakfast wrap, or on top of multi-grain toast.
10) Oranges or orange juice
Oranges are a well-known breakfast fruit, and for good reason! Oranges are part of the folate food group according to the NHS. They are light, easy to digest, and they can be combined with heavier items like eggs, yogurt and whole grain toast, so when you add oranges or orange juice to your breakfast, it will up the ante considerably.
11) Beans or lentils
Beans and lentils might not seem like the type of food one should eat for breakfast, but they are a good option during pregnancy. The NHS lists beans, pulses, lentils and chickpeas as foods rich in folate. Additionally, both beans and pulses are rich sources of protein as well. Use beans and lentils in a breakfast wrap, on multi-grain toast, or as a warm breakfast bowl.
12) Nut butter
Nut butter is one of the easiest and quickest ways to make breakfast more filling. The NHS lists nuts as a source of protein, and ACOG also mentions peanuts as a source of choline. When you spread some peanut butter or almond butter on top of your multi-grain toast, drizzle some over your oatmeal, or serve them with a banana, you will have a breakfast item that will keep you fuller longer.
13) Nuts and seeds
A small amount of nuts or seeds can quickly elevate a breakfast from simple to balanced. They create texture, provide healthy fats and act as an added source of protein. The Mayo Clinic and the NHS both cite nuts as examples of pregnancy-safe foods. It is very easy to add them onto yogurt, cereal, or oatmeal; hence no need for major preparation.
14) Salmon
Cooked salmon makes a great breakfast food if you prefer savoury breakfasts. According to the Mayo Clinic, fish is a source of both protein and Omega-3 fatty acids, which are important for brain and eye development in babies. The NHS recommends eating at least two servings of fish weekly; at least one of those being oily fish (like salmon). Remember to have the fish cooked and choose lower mercury options whenever possible.
15) Milk or fortified soy milk
Milk and calcium-fortified soy milk are both great additions to the pregnancy breakfast routine. As stated by the NHS, dairy products, including milk and yogurt, are sources of calcium and other nutrients, whereas unsweetened fortified soy milk is also an acceptable source of calcium. Incorporate them into breakfast by using in cereal, smoothies or oats or as a beverage with your breakfast.
Conclusion
When considering healthy breakfast foods during pregnancy, keep in mind that healthy breakfasts can be uncomplicated, cost-effective, and easy to prepare. Simplicity is typically the key ingredient to an amazing pregnancy breakfast because taking the time to prepare simple things like oatmeal, eggs, yogurt, fruits, whole grains, beans, nuts, and other fortified food items will provide your body with steady energy and supply the nutrients needed for your baby’s healthy development.
Ultimately, when you have a few different items that meet all three criteria of having great taste; providing adequate nutritional value; and being simple to prepare, you can create the “go-to” meals that make getting food ready for breakfast much simpler if you can rotate through the items regularly. Having the same menu and food staples at breakfast on a regular basis is more beneficial than searching for the “perfect” breakfast.
FAQs
1) What are good foods for a healthy pregnancy breakfast?
A good breakfast for pregnancy should consist of protein, fiber, and either one fruit type or at least one dairy food (or both). Good options would be oatmeal with yogurt and berries; eggs on whole grain toast; or fortified cereals with milk.
2) Should I eat eggs during pregnancy?
Yes, eggs are a great source of protein and choline, making them a healthy breakfast option during your pregnancy. You should cook them all the way to reduce your chance of contracting an illness.
3) Are breakfast cereals okay to eat during pregnancy?
Breakfast cereals can be a great source of nutrition during pregnancy; especially if you consume them with low-sugar options or if they are fortified. Breakfast cereals are often fortified by companies with vitamins and minerals such as folic acid and vitamin D, so they can make it easier for pregnant women to get the nutrients needed for their pregnancy.
4) If I eat a good breakfast, do I have to take prenatals?
Yes, a good breakfast is not a replacement for taking your prenatals during your pregnancy; you will still need prenatals, which include folic acid and vitamin D, especially during the first few weeks.