The 3 Best Breakfasts for Pregnant Women
Preparing good breakfasts for pregnant women is key when the objective is to ensure good health and optimal fetal development. This way, the requirements of essential nutrients are met from the beginning of the day and the functioning of the mother-to-be’s body isn’t altered.
Before we begin, we must emphasize that one of the pillars of a healthy diet is variety. Therefore, it’s important to include in the daily routines several different types of food in order to ingest all the elements that the body needs every day. Especially during pregnancy, as some requirements may be increased.
Take note of the best breakfast ideas for pregnant women.
The best breakfasts for pregnant women
Here, we’re going to show you the best breakfasts that can be prepared for pregnant women. All of them contain fresh foods so they can be consumed regularly.
1. Muesli with yogurt and fruits
For this breakfast, you only need a bowl of natural yogurt, some good quality muesli, and chopped berries. You can even add seeds, such as chia seeds and sesame seeds. This way, you’ll get a sufficient energy intake to face the day, in addition to an adequate intake of probiotic bacteria.
Of course, when choosing muesli, it’s essential to focus on its labeling. Most commercial products contain an excessive amount of simple sugars and it has been shown that the intake of these elements can negatively affect the mother’s metabolism. During pregnancy, it could even predispose a woman to develop gestational diabetes. Therefore, it’s essential to always choose muesli that’s free of added sugars.
2. Fruit salad
If you want to ensure a high dose of vitamins, fruit salad is the best option. All you need to do is to arrange the cut fruits in a bowl. You can even dress it with freshly squeezed orange juice to give it a sweeter touch. Either way, the antioxidant content will be outstanding.
It’s important to note that the phytochemicals present in plant foods help to neutralize the formation of free radicals and their subsequent accumulation in the body. This effect has been related to a lower risk of developing chronic and complex diseases over the years, as evidenced by research published in the European Journal of Medicinal Chemistry.
3. Toast with tomato
Toast with tomato is a good source of energy to face the day. It can also be complemented with a few slices of cured cheese to provide high-quality protein. However, if you choose to include dairy products, make sure that they’re made from sterilized milk. Otherwise, it won’t be suitable for pregnant women due to the risk of food poisoning.
It can also be positive to dress the bread with a splash of olive oil, as long as it’s the extra virgin type. You also need to use moderation in this point, as an excessive intake of this food could cause an imbalance in energy in favor of the intake and thus have a negative repercussion on your body composition.
Prepare the best breakfasts for pregnant women
As you’ve seen, it’s easy to prepare good breakfasts for pregnant women in a short time and with few ingredients. We’ve offered you some good alternatives, but there are many more to choose from. The important thing is that fresh foods take center stage and that you avoid the consumption of low-quality industrial ultra-processed foods. These items contain simple sugars and trans fats, which could interfere with your health and that of your baby.
Finally, keep in mind that during pregnancy, there are certain foods that aren’t recommended, as the aim is to avoid undesirable bacterial contamination. As a general rule, raw animal foods (including unpasteurized dairy products) and sausages should be avoided.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Lean, M. E., & Te Morenga, L. (2016). Sugar and Type 2 diabetes. British medical bulletin, 120(1), 43–53. https://doi.org/10.1093/bmb/ldw037
- Neha, K., Haider, M. R., Pathak, A., & Yar, M. S. (2019). Medicinal prospects of antioxidants: A review. European journal of medicinal chemistry, 178, 687–704. https://doi.org/10.1016/j.ejmech.2019.06.010