When pregnant, it’s important to make the right food choices to ensure you are obtaining all of the nutrients that your body needs to support your developing baby. Breakfast is a great opportunity to kick-start the day with some nutrient-dense foods and set the rest of the day up for success. In this post, I will share some good breakfast ideas for pregnancy that contain important nutrients for the prenatal time.
Spinach and Pepper Omelette
Eggs are a pregnancy superfood! They are a great source of protein and one of the best dietary sources of choline, a nutrient that is lacking in many prenatal supplements (1). Furthermore, eggs contain vitamin D, vitamin A, riboflavin, pantothenic acid, vitamin B12, phosphorus, and selenium (2). Many of these micronutrients are found in the egg yolks, so it’s important to consume the entire egg and not just the egg whites.
Non-starchy vegetables contain vitamins, minerals, and fiber and are important foods to consume during pregnancy. Leafy greens, like spinach, contain folate and non-heme iron (3,4). Bell peppers contain vitamin C (5). As reviewed in my last post, Iron-Rich Foods For Pregnancy, consuming non-heme iron with a source of vitamin C can increase the absorption of iron.
Toss the spinach and bell peppers into an omelette to make a nutrient-dense breakfast. Pair the omelette with a carbohydrate, like whole wheat toast or potatoes, to make it a balanced meal.
Balanced Oatmeal Bowl
Oats are a nutrient-dense carbohydrate. They contain fiber, iron, potassium, magnesium, and even some protein (7). Since oats are primarily composed of carbohydrates, they may not be very satisfying when consumed by themselves. However, pairing oats with a source of protein and fat can make them a more satiating meal. Try adding foods like greek yogurt, nuts, and seeds to oatmeal to make a balanced and blood sugar friendly meal.
Greek Yogurt Bowl
Protein is particularly important throughout pregnancy. The body is growing an entire human plus an organ- it’s no wonder that it needs sufficient protein to do this! In addition to eggs, greek yogurt is another great source of protein. It also may be an easier source of protein to stomach, especially during the first trimester when many women experience food aversions.
In addition to protein, greek yogurt contains vitamin A, calcium, potassium, and iodine (6). Serve the greek yogurt with nut butter and berries to make a nutritious and balanced breakfast.
Chia Pudding
Chia seeds are packed with nutrients. They contain calcium, iron, magnesium, and potassium. Furthermore, they are an excellent source of fiber (8). Fiber can help balance blood sugar and relieve constipation, which many women experience throughout pregnancy.
Combine the chia seeds with a liquid, like unsweetened almond milk, and top with nuts, seeds, fruit, and a little sweetener to make a delicious and balanced breakfast.
Conclusion
A healthy breakfast provides your body the energy it needs to get through the morning. Eating a nutritious breakfast can help set the rest of your day up for success. Vegetable omelettes, greek yogurt bowls, balanced oatmeal bowls, and chia puddings all make good breakfast options for pregnancy.
If you’re looking for more prenatal nutrition support, I provide virtual nutrition coaching to help you properly nourish yourself during pregnancy and through the postpartum time. Click here to book a free discovery call with me and learn more.
References
- https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6865885/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413112/
- https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2259794/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
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