The first meal of the day is a great opportunity to create a balanced eating plan. And especially during pregnancy, breakfast is truly the most important meal of the day, although all meals are important. This article will suggest the best breakfast options for pregnant women.
1. The benefits of breakfast for pregnant women
After a long night, the body's energy reserves are almost depleted. At that time, blood sugar levels in pregnant women drop significantly. Therefore, if a pregnant woman skips breakfast, it may lead to hypoglycemia, which poses serious health risks to both the mother and the fetus. The ideal time to have a proper and scientifically balanced breakfast is within 60 minutes after waking up.
Pregnant women should aim to start the day with a meal rich in vitamins and minerals, such as folic acid, calcium, and iron,... to help maintain good health, regularity, and constant energy. Implementing this, whether during the first trimester or throughout the entire pregnancy, not only benefits the mother but also provides advantages for the developing fetus.
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2. Breakfast foods during pregnancy.
What should pregnant women eat for breakfast? A breakfast meal or a variety of small snacks, depending on your feelings, to choose what works best for each individual pregnant woman while ensuring the right nutritional components:
- Fiber: Foods rich in fiber help lower cholesterol, stabilize blood sugar levels, keep you feeling full longer, and prevent constipation. Since you need to consume 25 to 35 grams of fiber daily, it's important to start with breakfast. Look for ingredients that provide several grams of fiber per serving, such as oats in cereal, chia seeds in smoothies, spinach in omelet, beans in burritos and fiber-rich fruits like raspberries, strawberries, blueberries, and guava to pair with yogurt.
- Protein: Each of daily meals should include nutritious components such as protein (targeting 75g per day), as your baby needs these amino acids for strong development. Greek yogurt, cheese, tofu, eggs, peanut butter, omelet with Swiss or Cheddar cheese and milk-based avocado smoothies are all delicious options.
- Calcium: You need about 1,000 mg of calcium daily to help your baby's bones develop and keep your bones strong. Start your morning with calcium-rich yogurt, cheese, orange juice, sesame seed bread, bean burritos, almonds, figs, or tofu wraps with spinach.
- Cereals: These complex carbohydrates will help you feel full, and they are rich in B vitamins, an important nutrient for your baby's development. They also provide fiber, iron, and other minerals beneficial for health. Whole grains are often favored, especially by those with sensitive stomachs, as they are mild and filling. Try whole grain bread, cereal (choose a lower-sugar variety), oatmeal, granola, and porridge with wheat germ.
- Iron: During pregnancy, you will need twice the amount of iron (27 mg per day) compared to non-pregnant women to supply oxygen to your baby. Iron-rich foods for breakfast include dried fruits, oatmeal, spinach, eggs, tofu, and iron-fortified cereals.
3. Foods to avoid for breakfast during pregnancy
During pregnancy, it's important to avoid foods that could harm the fetus. This applies not just to breakfast, but to all meals throughout the day.
- Too much caffeine: More than 200 mg of caffeine per day is not recommended, which is equivalent to two cups of pre-made coffee. Therefore, if you get headaches and don’t start your day with caffeine, be mindful of hidden sources of caffeine in some decaffeinated coffees, soft drinks, certain teas, and protein bars. Instead, opt for decaffeinated coffee, hot cocoa, or herbal teas like chamomile.
- Unpasteurized milk: Listeria, salmonella, and other harmful bacteria can be found in raw milk and soft cheeses such as Brie, Camembert, goat cheese, ricotta, feta, blue cheese, and queso blanco. In particular, exposure to Listeria bacteria during pregnancy can be dangerous, potentially causing early miscarriage, preterm labor, and other complications near delivery.
- Smoked seafood: As delicious as smoked salmon may be, it’s best to avoid it, as it may contain Listeria bacteria.
- Sugary foods: Whether pregnant or not, starting your day with sugary cereals, waffles, yogurt with sweet fruit, donuts, or sweet breakfast bars will only cause your blood sugar to plummet – and during pregnancy, too much of this can lead to gestational diabetes.
- Raw eggs: Eggs are a perfect food for mothers, but only when they are thoroughly cooked, as raw eggs and runny yolks may contain salmonella bacteria.
4. Food safety tips for pregnant women at breakfast.
In general for meal, and especially for breakfast, it is important to maintain optimal food safety habits:
- Keep fresh food. Make sure that eggs, yogurt, and other foods are stored correctly.
- If in doubt about food safety, discard it. If you have leftover breakfast and can't remember when you made it, it's better to throw it away. You can't be sure whether the food has developed harmful bacteria or mold.
- Wash your hands before eating. You may easily remember to wash your hands during the day, but if you've just woken up after a sleepless night and forgot to wash them before grabbing that yogurt, stop, wash your hands, and then eat.
5. Healthy breakfast tips
Remember these tips when deciding what to eat or choosing food for your morning meal:
- Take control of your morning: If you can't handle a hearty breakfast right away, start with liquids (water is important throughout the day). Then, gradually eat solid food slowly to help with digestion, eating until you feel comfortable.
- Continue with meals throughout the day: Whether you're experiencing nausea and vomiting during pregnancy, having a busy day, or just battling fatigue, eating three full meals plus two well-balanced snacks is the best way to ensure you get through the day as joyfully as possible.
- Know and listen to your body: If you cannot skip breakfast, opt for ready-to-eat items that you crave (unless they are unsafe for your baby, such as unpasteurized cheese or sushi with raw fish). It is more important to get some nutrients than none at all.
- Fats: A certain amount of healthy fats, such as butter, nuts, fatty fish like salmon, and olive oil, is crucial for both you and your baby. They help absorb vitamins and essential fatty acids that are provided to your baby. Incorporate them into your breakfast by adding some butter to a smoothie, nuts to oatmeal, or cooking eggs with olive oil.
- A banana a day can help you avoid needing a doctor’s assistance. Bananas are a fruit: prebiotic, filled with potassium, fiber, protein, and vitamin C, and easy to pack for a snack on the go. Add a banana to a smoothie, cereal, yogurt, peanut butter sandwich, or fruit salad.
Reference source: whattoexpect.com
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