Find out why breakfast is important during pregnancy and get some healthy ideas for breakfast during pregnancy, they also work as a snack.
Breakfast gives you a much-needed energy boost after a long period of ‘fasting’ overnight. Our body has been renewing and repairing itself overnight and, of course, a baby is growing, so it is very important to know how to choose the right breakfast for pregnant women.
Did you know that people who eat breakfast are less likely to be overweight? They also tend to have more balanced diets, lose weight more effectively (if they are overweight), and have a lower risk of developing diabetes and cardiovascular disease.
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What’s in a nutritious breakfast for a pregnant woman?
Breakfast is a good time to eat important nutrients for you and your baby, such as B vitamins, folic acid, calcium, and vitamin C.
Healthy Breakfasts During Pregnancy: Simple Ideas to Improve Nutrition.
- Add dried fruits, nuts, and seeds to low-fat cereal, oatmeal, or Greek yogurt.
- Spread whole wheat toast with a fork-mashed banana, avocado, or walnuts for spread.
- Get a boost of iron and other essential vitamins by mixing a handful of spinach with scrambled eggs and toast.
Breakfasts for pregnant women.
If choosing the correct foods for this first meal of the day is always important, in the case of a pregnant woman it is much more so.
1. Muesli with fruits for breakfast.
With the preparation of the muesli with fruits for breakfast you will gather the best of cereals, the vitamins of the fruit and the calcium of yogurt. If you need a sweet taste for breakfast you can complement it perfectly with this dish, add a little sugar, honey or fructose and you will have a very complete breakfast to start the day with strength.
2. Natural yogurt with granola and fresh fruit.
For those days when you lack energy, first thing in the morning you can opt for a bowl of natural yogurt with granola and fresh fruit. Accompany it mid-morning with a handful of nuts such as hazelnuts or almonds.
3. Oatmeal and cinnamon.
To prepare this ideal breakfast during pregnancy we will need 4 tablespoons of oat flakes, 200 ml of almond milk and a cinnamon stick.
4. Toast with avocado and eggs.
Nutritious toasts, low in fat and rich in protein. To make them, cut two slices of whole meal or rye bread, and another two slices of avocado. Prepare a poached or boiled egg and place it on top.
Preparation of the porridge of oats:
We put the milk to heat in a saucepan (it can be almond, rice or coconut) and add the cinnamon stick to infuse. We keep on high heat until just before it comes to a boil. At that moment we lower the heat, remove the cinnamon and pour the oat flakes. We stir over medium heat for about 10 minutes until we achieve the desired texture.
Tips During and After Pregnancy Regarding Good Nutrition.
If the nutrition during pregnancy was adequate, there should be no problems breastfeeding the newborn (according to the WHO, breastfeeding should last a minimum of 2 years).
Breast milk is a distillate of the blood. Foods that nourish it are sprouted alfalfa, sesame, algae or almonds. Galactagogue foods such as oats, gingernuts, nutritional yeast or barley favor the generation of milk.
Cold cuts, red meats, aged cheeses, trans fats and fried are not suitable. Limit foods that are too cold (they are very yin) and anti-galactagogues such as basil, parsley, celery or sage.
Eat 5 times a day. Take a second breakfast and snack to be well nourished. When you breastfeed your baby, you need an extra intake of 500 Cal over your usual diet. Breastfeed whenever you feel hungry.