Healthy Pregnancy Breakfasts

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There are some amazing recipes for healthy pregnancy breakfasts out there. Already a mom? Try this free healthy pregnancy cookbook! Pregnant? Get the 100 delicious and nutritious recipes that you need to support you and your baby through every stage of pregnancy here.

However, if you are one of those people who just wishes she could enjoy her favourite meals throughout her pregnancy then you will be pleased to know there are healthy pregnancy breakfasts that you can enjoy without worrying.

Healthy Pregnancy Breakfasts

Healthy pregnancy breakfasts are a great way to start the day. Whether you’re eating for two or have other health-related reasons for including the right nutrients in your diet, here are some healthy breakfast recipes that will help start your day off right.
breakfast during pregnancy, bowl of yogurt with oats and berries
Find out what to munch on in the morning with this complete breakfast guide for the expecting set.

Remember those days when you’d wake up, bounce out of bed, swig a cuppa joe and head out the door? Yeah, we barely remember, too. But when you’re pregnant, meals are important — including breakfast.

Aim to start off the day with a plate that’s loaded with vitamins, minerals and fiber that keeps you, well, regular and fills you up with healthy energy. Sound like a tall order? So does assembling a crib, but don’t worry — somehow we all get there. Here’s what you need to know to start your day off right:

Breakfast foods to eat during pregnancy

Breakfast for Pregnant Women: Recipe Ideas, Foods to Eat & Avoid

A morning meal, or a series of mini snacks depending on how queasy you feel, should star foods that check all of these boxes:

  • Fiber. Foods high in fiber help lower cholesterol, stabilize blood sugar, keep you feeling full for longer and prevent constipation. Since you need to aim for 25 to 35 grams of fiber per day, it’s essential to start at breakfast. Look for ingredients that offer several grams of fiber per serving, such as oats in cereal, chia seeds in smoothies, spinach in omelets, beans in burritos and high-fiber fruit to pair with yogurt (think raspberries, strawberries, blueberries and guava).
  • Protein. Each of your daily meals should contain protein (aim for at least 75 g a day), because your baby needs those amino acids to grow strong. Greek yogurt, cottage cheese, tofu, eggs, peanut butter, omelets with Swiss or Cheddar cheese and smoothies are all solid, tasty options.
  • Calcium. You need about 1,000 mg of calcium a day to help your baby’s bones grow and keep yours strong, so start off the morning with calcium-rich yogurt, cheese, fortified orange juice, sesame-seed bread, bean burritos, almonds, figs or scrambled tofu with spinach.
  • Whole grains. Feel full with these complex carbs, which are loaded with B vitamins, critical nutrients for baby’s growth. They also have healthy doses of fiber, iron and other minerals. Whole grains are easy to love, especially for those who have a delicate tummy, as they are fairly bland and filling. Try whole-wheat breads, cereals (choose ones with less sugar), oatmeal, granola and porridge with wheat germ.
  • Iron. As a pregnant mom, you’ll need about twice the amount of iron (27 mg a day) as nonpregnant women to supply oxygen to your baby. Iron-rich foods for breakfast include dried fruit, oatmeal, spinach, eggs, tofu and iron-fortified cereals.
Best Foods to Eat While Pregnant

Breakfast foods to avoid during pregnancy

Avoid these, not just in the morning but throughout the day:

  • Too much caffeine. More than 200 mg of caffeine a day is a no no — the equivalent of two cups of brewed coffee. So, for those who get a headache without starting your day with caffeine, revel in your morning cup and leave room for a small afternoon pick-me-up if you need it. Watch out for caffeine hidden in some decaf coffee and sodas as well as certain teas and protein bars. Opt instead for decaf lattes, hot cocoa and herbal teas like peppermint.
  • Unpasteurized dairy. Listeria, salmonella and other harmful bacteria can be found in raw milk and unpasteurized soft cheeses like Brie, Camembert, goat, ricotta, feta, blue cheese and queso blanco. Listeria exposure during pregnancy, in particular, can cause serious complications.
  • Smoked seafood. Are you a lox and bagel girl? As delicious as smoked salmon is, steer clear of it for now, as it could contain listeria.
  • Sugary foods. Pregnant or not, starting the day off with a sugar-filled cereal, cinnamon bun, super-sweetened yogurt, donuts or sugary breakfast bars will cause your blood sugar levels to spike and then crash to the floor. Those with gestational diabetes especially need to monitor their sugar intake to prevent complications.
  • Raw eggs. No soft-boiled eggs for you. Eggs are a perfect food for moms to be, but only if they’re fully cooked, as raw eggs and runny yolks could contain salmonella.

Breakfast food safety tips for expecting moms

As with every meal, it’s important to keep optimum food safety habits:

  • Keep fresh food fresh. Make sure eggs and milk haven’t reached their sell-by date and that foods are properly stored.
  • Wash your produce. Don’t forget to rinse your fruits and veggies before you use them, which can help prevent foodborne illness.
  • When in doubt, throw it out. If you have leftover breakfast and you can’t remember when you made it, chuck it — don’t chance it. You don’t know if it is growing bacteria or mold.
  • Wash your hands before you eat. It’s easy to remember to wash your hands during the day, but if you’ve just gotten up from a sleepless night and forget to wash before you reach for that yogurt, stop, wash and roll.

Healthy eating breakfast tips

Eating well during pregnancy | Pregnancy | Health for Under 5s

Keep these in mind when deciding what to eat in the a.m.:

  • Mastering the morning. If you can’t handle a big breakfast first thing, have it in stages, with liquids first (water is critical all day long). Then eat your first solid food slowly to help with digestion, eating until you feel comfortably sated.
  • Go for five. Whether you’re experiencing morning sickness, have busy days or are just fighting fatigue, eating three full meals plus two small nutrient-packed snacks is the way to get through the day feeling as good as possible.
  • Know and go with your body. If you can’t stomach breakfast, eat foods when you’re ready that you’re craving (unless they’re unsafe for your baby, like unpasteurized cheese or sushi with raw fish). It’s more important to get some nourishment than none.
  • Fat is good. A certain amount of healthy fat (think avocado, nuts, fatty fish like salmon and olive oil) is important for both you and your baby, enabling vitamin absorption and essential fatty acids to be delivered to your little one. Add them to your breakfast foods, by topping toast with avocado, stirring nuts into oatmeal or sautéeing eggs in olive oil.
  • A banana a day will keep the doctor away. Bananas are a total superfruit: prebiotic, filled with potassium, fiber, protein and vitamin C and easy to pack for a snack on-the-go. Throw them in smoothies, cereals, yogurt, in a peanut butter sandwich or in a fruit salad.

Delicious breakfast recipes for pregnancy

Drinks

  • Strawberry Slushie
  • Raspberry Slushie
  • Just Peachy Breakfast Shake
  • Banana-Berry Smoothie

Muffins & breads

  • Banana Walnut Bread
  • Glorious Carrot Muffins
  • Double Cranberry Muffins
  • Ginger and Carrot Muffins
  • Lemon-Ginger Muffins

Pancakes

  • Sunday Blueberry Pancakes
  • Ginger Blueberry Whole Wheat Pancakes
  • Whole Wheat Buttermilk Pancakes

Eggs

  • Classic Egg Salad
  • Breakfast Burrito
  • Huevos Rancheros con Frijoles
  • Broccoli-Cheddar Omelet
  • Spinach-Ricotta Scramble

Cereals, bars, parfaits & fruit

  • Fruit and Oatmeal
  • Power Breakfast Bars
  • Good Morning Granola
  • Momma’s Muesli
  • Any Day Breakfast Parfait
  • Ginger Melon Salad

From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You’re Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

 easy breakfast ideas in pregnancy

11 Foods and Beverages to Avoid During Pregnancy - EcoWatch

Find out why breakfast is important in pregnancy and get some healthy breakfast ideas.

Research suggests that skipping breakfast can cause us to snack on high-calorie foods during the day and can also make us less active. People who eat a healthy breakfast are less likely to be overweight  and have a lower risk of developing certain health conditions. These include diabetes, high blood pressure and cardiovascular disease.

Breakfast gives you a much-needed energy boost after a long stretch of ‘fasting’ during the night. If you find it difficult to eat in the morning, start with small portions and gradually, your appetite will increase.

If you are experiencing morning sickness, having a light breakfast as soon as you get up, will boost your blood sugar levels. This will hopefully help ease symptoms.

What makes a healthy breakfast?

Breakfast is a great time to take in important nutrients for you and your baby. These include B vitamins, folate, calcium and vitamin C.

A healthy breakfast could contain a combination of the following food groups:

Fibre-rich carbohydrates

Carbohydrates provides us with energy and fuel for the day ahead. They are also a valuable source of fibre to protect gut health. Breakfast carbohydrates could include:

  • wholegrain bread
  • low sugar/ high fibre breakfast cereal (try to have cereals that contain 5g of sugar per 100g or less)
  • porridge oats.

Protein

Protein is important for growth and repair in the body. Including a protein source with your breakfast can help you feel fuller for longer. Protein sources for breakfast could include:

  • yoghurt
  • baked beans
  • milk (or plant-based milk)
  • eggs
  • nuts and seeds.

Fruit or vegetables

Fruit and vegetables are great sources of vitamins, minerals and fibre. Choices for breakfast could include:

  • tomato
  • mushroom
  • berries
  • apples
  • bananas.

You can add these to your normal breakfast or blitz them up into a smoothie.

Top tip!

As well as having a healthy, balanced diet, remember there are some important supplements to take during pregnancy too. Find out more about pregnancy supplements.

5 easy pregnancy breakfast ideas

Here are 5 easy breakfast ideas that combine sources of fibre, protein and fruits or vegetables to help you start your day right!

Porridge and fruit

Image of porridge bowl with frozen raspberries and banana on top

Sprinkle sliced banana or berries onto your porridge.

If you don’t have much time in the morning, try making overnight oats the night before:

  • Put the oats in a container and add milk, yoghurt and some sliced, frozen or dried fruit.
  • Put in the fridge ready for the next morning.

Use plant-based milk and yoghurt for a vegan-friendly option.

Be aware that a standard serving size of oats is 30g which is about 2 to 3 tablespoons (dried). This doesn’t look like much, but when you add milk or water they expand more than you expect!

Keep it simple with some toast and a glass of milk

Image of two slices of wholemeal toast and milk

If you are experiencing morning sickness, keeping it simple with toast is a winner. Bread contains carbohydrates to keep your energy levels up and is easy to nibble if you aren’t feeling hungry. Spread with peanut butter or marmite and add a glass of milk for a portion of dairy.

Smoothies

Image of jug pouring smoothie into two glasses

Smoothies are perfect for a busy morning. You can keep your favourite chopped up fruits and vegetables in your freezer ready to add to your blender. Then just add some milk and plain yoghurt and blitz!

Scrambled eggs with a wholemeal bagel

Image of bagel topped with scrambled eggs and tomatoes

You can have lightly cooked eggs as long as they are Red Lion standard. Try scrambled eggs with grilled tomatoes and wholemeal bagel for a breakfast. This option includes nutrients, slow-release carbohydrates and plenty of protein!

Yoghurt and toppings

Image of yoghurt in a bowl topped with chopped peaches

Top plain yoghurt with any fresh or tinned-in-juice fruit you have and add a handful of granola. Check food labels because some types of granola include a lot of added sugar!

Find out about more good foods to eat when pregnant.

7 healthy breakfasts for pregnant women you can make in 15 minutes

Don’t forget the most important meal of the day, especially during one of the most important times in your life to nourish your body. Eating breakfast can help with morning sickness since having food in your stomach is one of the strategies to combat nausea, and having that breakfast be packed with nutrition will help your baby grow. A good breakfast for pregnant women has protein, calcium, fiber, and iron, and these all have additional vitamins to boot. Here are seven healthy recipes to add to your pregnant grocery list that don’t take long to make.

Spinach-cheese egg scramble

Eggs are nutrient-dense complete proteins and are safe to eat during pregnancy as long as you cook them thoroughly (don’t leave any runniness). They also have choline, vitamin B12, and antioxidants, which are all excellent for a healthy pregnancy. Scramble up your eggs with some greens and cheese for a delicious breakfast. Spinach is a prime pregnancy food because it contains folic acid, iron, calcium, and many vitamins. Choose a cheese made from pasteurized milk that you like and add it in for extra protein to keep you full longer.

Ginger blueberry whole wheat pancakes

Keep it easy with a pancake mix, but choose one that is whole wheat and has protein added. Add to the batter by mixing in a teaspoon of ground ginger and a teaspoon of cinnamon and a cup and a half of blueberries. Blueberries are nutrient-dense with antioxidants and vitamins and ginger is an anti-nausea home remedy that can help with morning sickness. Drizzle with real maple syrup for sweetness.

Banana berry smoothie

Get some blueberries in again but now add banana, another powerhouse fruit filled with good nutrients for pregnancy. Blend with some protein powder to keep you full longer, and, of course, some ice and a liquid of your choice like milk, non-dairy milk, or water.

Breakfast parfait

Layer or mix some Greek yogurt with granola and fruit for a nutrient-packed breakfast. Yogurt is a good source of protein and probiotics and the fruit will add even more nutrition while the granola brings the crunch. These are easy to make ahead and take out of the fridge when you’re ready in the morning. Add in chia seeds, lemon zest, honey, or maple syrup for some additional flavors.

Avocado toast

Load up your whole wheat or multigrain toast with as many ingredients as it can hold. Spread some cream cheese right on the bread to start off with some creamy protein, and then add a bed of arugula or other greens under the sliced avocado (you can put one half of an avocado per piece of toast). Avocado is a dream food for pregnancy because it is full of folate, healthy fats, potassium, fiber, and vitamins B5, B6, C, E, and K. Add some seeds like hemp seeds or chia seeds for extra vitamins and some dried cranberries or other fruit for sweetness. Every bite will be filled with nutrients and a variety of textures and tastes.

Ginger melon salad

Breakfast can be as easy as chopping up some fruit. Fruit salad is a sweet way to get your vitamins without any vegetables, too. Add a half-tablespoon of minced fresh ginger into your chopped melon (think watermelon and cantaloupe together along with grapes or any other fruits you’d like) and toss. You can also add in mint, juice concentrate, and lime zest for even more flavor.

Carrot muffins

Healthy muffins make a great pregnancy breakfast, and this carrot muffin recipe sounds delicious. Something about a home pastry just hits the spot, especially warm out of the oven. With ginger (our favorite morning sickness remedy), Greek yogurt for protein, and of course healthy carrots, this breakfast will keep you going for hours and make a good afternoon snack, too. The fruit salad, parfaits, and smoothies from above can all be eaten as leftovers later in the day as well.

Keeping up with your prenatal vitamins is wonderful, but getting additional amounts of those necessary vitamins through vegetables, whole grains, and fruits throughout the day helps your body (and baby!) absorb them even more. You’ll also feel great eating healthy and these quick breakfasts can power your walks and yoga to round out your strong pregnancy.

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