Breakfast is the most important meal of the day, especially during pregnancy. Knowing what to have for breakfast while pregnant can be a headache. Eating a good breakfast can help with morning sickness, since having food in the stomach is one of the most effective strategies to combat this discomfort. Also, a nutritious breakfast will make your baby grow much better. A good breakfast for pregnant women has protein, calcium, fiber and iron. In addition, these properties are accompanied by other vitamins that will strengthen both the mother and the baby.
So whether you wake up nauseated or hungry, eating a healthy breakfast is very important while pregnant. We are going to see some breakfast options full of essential nutrients that will keep you healthy and positively help your baby grow. In addition, you will start your days in the best possible way.
What breakfast is better if I am pregnant?
If you are pregnant you have to look for foods that are not only beneficial for you, but also good for the baby inside you. It is said that breakfast is the most important meal of the day, and therefore, you have to look for the healthiest options possible. Here we are going to give you some very appetizing ideas to incorporate into your pregnancy days.
Green smoothie with almond milk, Greek yogurt, kiwis, spinach and chia seeds
This smoothie is full of superfoodssuch as vitamin C from fruit and protein and calcium from yogurt. You probably know how important it is to get a large amount of folic acid in your diet during pregnancy, because it favors the development of your baby's nervous system. Green leafy vegetables like spinach will provide it. Chia seeds are a great vegetable source of Omega-3, essential fatty acids for people.
To make this nutritious smoothie, mix a half cup of almond milk, a half cup of Greek yogurt, a kiwi, a handful of spinach, and a tablespoon of chia seeds. Once everything is shaken, it will be ready for you to drink and start the day with all the energy of these healthy ingredients.
Wholemeal avocado toast with boiled egg
Choline is a very beneficial essential nutrient for pregnant women. Mothers who take in enough choline during pregnancy give birth to babies with low levels of cortisol, the stress hormone. An egg yolk contains about a quarter of the choline needed for the day. Help improve your brain function and take care of your baby's brain development, especially during the last trimester.
This toast is very easy to make. Peel an avocado and mash it with a fork until you create a paste. Once this is done, put this avocado puree on a piece of whole-grain toast rich in fiber, and add on top of the avocado a hard-boiled egg laminate. Accompany your toast with your favorite drink in the morning, for example, a natural fruit juice.
Wholegrain toast with cream cheese and salmon
El smoked salmon it is not a good choice for moms-to-be due to the risk of listeriosis. But this is not a reason not to benefit from the rich Omega-3 fatty acids in salmon. These healthy fats are essential for the development of your baby's brain. For this reason, it is much better that you choose a salmon loin and cook it to the papillote, for example, in this way you will take advantage of all the benefits of its nutrients in the morning and without it having excess fat as it would happen if you fried it in a pan.
Such a healthy fish accompanied by wholemeal toast spread with cream cheese it's a great way to start the day with energy. You combine the vitamins of this rich fish, which contains proteins, vitamins A, D, B12 and B3, zinc, iron and antioxidants, among other properties; with the proteins, vitamin A, phosphorus and calcium from cream cheese.
Oat flakes with walnuts and apple
this breakfast it is advisable to prepare it the night before. Simply mix half a cup of oatmeal with half a cup of milk in a glass jar. Add a tablespoon of chopped walnuts to the mixture and grate half an apple. Once all the ingredients have been added, close the bottle and shake it very well. You leave it overnight in the fridge and in the morning you will have it ready to drink.
Apples are rich in vitamins A, C and E, potassium and fiber. In turn, walnuts are one of the most recommended nuts because they provide protein, vitamin E and B vitamins, as well as phosphorus, magnesium, zinc and iron, among other benefits. But not only apples and walnuts have properties, oats are also rich in properties, as it contains iron, protein, potassium, vitamins E and K, among many other nutrients. Therefore, these three foods along with milk are a perfect breakfast for pregnant women.