Breakfast For Pregnant Women: Best Food Items To Eat

When you're pregnant, your body needs more calories and nutrients to accommodate the growing fetus. Without the right nutrition from balanced meals, you may experience fatigue or morning sickness. The good news is that eating during pregnancy doesn't have to be complicated or boring. Many foods are safe to eat when you're expecting—and most of them are probably already a part of your regular diet. Even if your appetite isn't what it used to be, now is the perfect time to start eating right and taking care of yourself to give your baby the best possible start. Eating a healthy breakfast before leaving for work every day is a great way to start off on the right foot. Here are some ideas for staying healthy and getting enough nutrition when pregnant.

Egg dish

A couple of fried eggs and an English muffin with a little butter should be a part of any pregnant woman's daily breakfast menu. That's because eggs contain protein, B vitamins, riboflavin, and minerals like zinc, selenium, iodine, and iron. These nutrients are critical for fetal development. Plus, eggs are relatively inexpensive and easy to prepare, making them a quick and healthy go-to meal for pregnant women in a hurry in the morning. You can make your eggs however you want them. Scrambled, sunny-side up, or even in a sandwich are all good options. And, if you want to switch things up a bit, you can add hash browns, fruit, or other toppings like salsa for some variety.

Bowl of cereal

If you're craving something sweet for breakfast, try a bowl of your favorite cereal. It's also great to start the day if you have trouble getting enough fiber in your daily diet. Some cereals are enriched with minerals and vitamins like calcium, iron, and B vitamins. If you're craving a sweet cereal, go for one with low-fat milk, nuts, and dried fruit for added fiber and protein. But, if you're craving something savory, stick with whole grain cereals like oatmeal or granola containing grains and nuts. If sugar isn't your thing, try a soluble fiber cereal high in fiber and protein. Fiber is important during pregnancy because it helps prevent constipation and hemorrhoids and reduces morning sickness by easing digestion. While whole grain cereals are high in fiber, they do not contain enough iron. To get enough iron in your diet when you're expecting, you can add low-fat milk or iron-fortified milk to the cereal to get more iron.

Oatmeal and yogurt

You can't go wrong with oatmeal and yogurt if you're in the mood for a warm and comforting breakfast. Oatmeal is a wholesome, slow-release carbohydrate rich in fiber, B vitamins, and minerals like manganese. It's also rich in iron, which can help prevent anemia during pregnancy. Like eggs, oatmeal is also rich in protein. Even better, it can be topped with other nutritious foods like yogurt, nuts, and dried fruits for extra protein and fiber. Like oatmeal, yogurt contains minerals and vitamins, like calcium, B vitamins, and proteins. Probiotics also help ease constipation, reduce morning sickness, and boost immunity. To make oatmeal and yogurt even healthier, add some fresh berries or nuts and seeds for added fiber and protein.

Smoothie

For those looking for a quick and nutritious breakfast on the go, a blender full of fresh fruits and vegetables can be just what the doctor ordered. A smoothie can be tailored to give you the vitamins and minerals you need during pregnancy, including folic acid, protein, fiber, and iron. You can also add a spoonful of chia seeds to boost your daily fiber intake. Avoid adding dairy products like milk or yogurt to your smoothie unless you have been cleared to have dairy by your doctor. Dairy products may contain harmful bacteria like listeria that can make you sick if pregnant. Frozen fruits in your smoothie is a great way to increase the amount of fiber, folic acid, and vitamins in your drink. Frozen fruits also contain less sugar than fresh fruits, and they are usually cheaper, too. You can even freeze your own fruits in the summer to save money on frozen fruits.

Morning muffin or crumpet

A toasted muffin or crumpet can be a great way to start your day. You can make them with whole grains or, even better, a sprouted grain higher in fiber, B vitamins, and minerals. Add dried fruits, nuts, or goji berries to your muffin or crumpet to boost your daily fiber intake. Try a drizzle of honey or a small cup of berries if you're craving something sweet to go with your muffin or crumpet. To avoid sugar, you can add jam made from fresh fruits, peanut butter, or even seeds and nuts. For a savory twist on the traditional muffin or crumpet, try making them with whole wheat flour, quinoa, or spelled flour. You can also try adding herbs and spices like turmeric and cinnamon to give your morning treat an extra health kick. You can even add a serving of vegetables to your muffin or crumpet by mixing them into the batter before cooking.

Fruit and yogurt parfait

Fruit and yogurt is a classic combination that's easy to make into a healthy and easy-to-carry parfait. You can use a tall glass, a Mason jar, or a disposable cup. Just make sure that it is clean and odor-free. Start by lining the bottom of the glass with a few spoonfuls of yogurt. Then, layer on some sliced or chopped fruits like berries, kiwifruit, and pomegranate. You can add some granola for extra crunch and fiber, too. Keep layering the glass until you get to the top, and enjoy your creamy, fruity, and crunchy parfait. Adding fresh fruits to your yogurt parfait or bowl boosts vitamins, minerals, and fiber. When choosing your fruits, go for those high in fiber like raspberries, pomegranate, and blueberries. Add some oats to your yogurt or parfait to get even more fiber in your diet.

Baked egg frittata

Eggs are a popular and nutritious breakfast item. But, they can also be used to make a baked egg frittata, a great alternative to the usual egg sandwich. A frittata is a baked omelet that's easy to make and perfect for those not comfortable using a frying pan. The best part is that you can add whatever ingredients you want to your baked egg frittata. You can use vegetables and cheeses that are safe to eat when you're expecting. When choosing the ingredients for your baked egg frittata, go for vegetables high in fiber and protein. Some good options are broccoli, spinach, and mushrooms. You can also add a small amount of cheese to your frittata for flavor and protein. Avoid adding too much cheese because it is high in fat.

Conclusion

Eating a balanced breakfast is important for every person, but it's even more important for pregnant women. A healthy breakfast can provide the nutrients your growing baby needs and help control your weight gain. There are many breakfast options for pregnant women, most of which are easy and quick to make. The best part is that you can tailor your breakfast to your tastes and cravings. Whether you like to start the day with a bowl of cereal, a smoothie, or a baked egg frittata, there are many nutritious options available to pregnant women.