Best breakfast suggestions for pregnant women

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The first meal of the day is a great opportunity for us to build a sensible eating plan. And especially when you're pregnant, breakfast is truly the most important meal of the day, even though all meals are important. The article will suggest the best breakfast for pregnant women.

1. Benefits of breakfast for pregnant women

After a long night, the body's energy has almost been digested. At that time, the pregnant woman's blood sugar will drop low. Therefore, if pregnant women do not eat breakfast, it can lead to hypoglycemia and cause extremely dangerous factors to the health of the mother and the fetus. The time you can start to make a reasonable and most scientific breakfast is about 60 minutes after waking up.
Pregnant women should set a goal to start the day with a meal containing many vitamins and minerals such as: folic acid, calcium and iron .., to help you stay healthy, regular and full of healthy energy. Performing this activity, including breakfast for the first 3 months of pregnancy or the entire pregnancy cycle, not only benefits the pregnant woman but also the fetus.

2. Breakfast foods during pregnancy

What should pregnant women eat for breakfast? A breakfast or a series of small snacks, depending on how you feel to choose so that breakfast for pregnant women or meals for pregnant women is suitable for each specific individual and ensures nutritional composition. Nutrition:
Fiber: Foods rich in fiber help lower cholesterol, stabilize blood sugar, keep you full for a long time and prevent constipation. Since you need 25 to 35 grams of fiber per day, you need to start with breakfast. Look for ingredients that provide a few grams of fiber per serving, such as oats in cereal, chia seeds in smoothies, spinach in omelettes, beans in burritos, and fiber-rich fruit to combine with yogurt, such as raspberries, strawberries, blueberries, and guava. Protein: Each of your daily meals should contain the following nutrients: Protein (75g daily target), as your baby needs those amino acids to grow strong. Greek yogurt, cheese, tofu, eggs, peanut butter, omelette with Swiss or Cheddar cheese, and buttermilk smoothies are all delicious options. Calcium: You need about 1,000 mg of calcium a day to help your child's bones grow and keep your bones strong, so start your morning with calcium-rich yogurt, cheese, fortified orange juice, nut bread sesame, bean burritos, almonds, figs or mixed rice paper. tofu with spinach. Grains: Feel full with these complex carbs, which are packed with B vitamins, an important nutrient for your baby's development. They also have healthy doses of fiber, iron and other minerals. Whole grains are easy to love, especially for those with thin bellies, because they are quite pale and full. Try wholegrain breads, cereals (choose the low-sugar variety), oatmeal, granola, and porridge with wheat germ. Iron: During pregnancy, you will need twice as much iron (27 mg a day) as women who are not pregnant to provide oxygen to your baby. Iron-rich breakfast foods include dried fruit, oatmeal, spinach, eggs, tofu, and iron-fortified cereals.

3. Breakfast foods to avoid during pregnancy

When pregnant, it is important to avoid using foods that can affect the fetus. And this also applies to not only breakfast but other meals throughout the day:
Too much caffeine : More than 200 mg of caffeine per day is a no-no - the equivalent of two cups of ready-to-drink coffee. So for those who suffer from headaches without starting their day with caffeine. Look out for hidden caffeine in some decaf coffees and soft drinks, as well as some teas and protein bars. Instead, opt for decaf coffee, hot cocoa, and herbal teas like chamomile. Unpasteurized Milk: Listeria, salmonella, and other harmful bacteria can be found in raw milk and soft cheeses such as Brie, Camembert, goat, ricotta, feta, blue cheese, and queso blanco. In particular, exposure to Listeria bacteria during pregnancy can be dangerous, potentially causing early miscarriage and preterm labor and other complications in the immediate future. Smoked seafood: As delicious as smoked salmon, stay away from this dish, as it can contain listeria bacteria. Sugary foods: Pregnant or not, starting your day with high-sugar cereal, waffles, yogurt with high-sugar fruit, donuts or sweet breakfast bars will only bring your blood sugar down. floor - and during pregnancy, too much can lead to gestational diabetes. Raw eggs: Eggs are the perfect food for moms, but only if they're fully cooked, as raw eggs and runny yolks can harbor salmonella bacteria.

4. Food safety tips for breakfast for pregnant women

Meal in general or breakfast in particular, it's important to keep optimal food safety habits:
Keep food fresh. Make sure eggs and milk or other foods are stored properly. When in doubt about food safety can throw them away. If you have breakfast left over and you can't remember when you made it, you can throw it away. Because you don't know if the meal contains bacteria or mold growing. Wash hands before eating. You can easily remember to wash your hands during the day, but if you've just woken up from a sleepless night and forgot to wash before getting that yogurt, stop, wash, and roll.

5. Healthy breakfast tips

Keep these things in mind when deciding what to eat or choosing foods for your morning meal:
Master the morning : If you can't handle a hearty breakfast first, eat in phases. period, first with liquids (water is important throughout the day). Then you eat the first solid food slowly to help with digestion, eating until you feel comfortable. Continue your meals throughout the day: Whether you're suffering from morning sickness, have busy days, or are just battling fatigue, eating 3 full meals plus two nutrient-packed snacks is the way to go so that you can have the most enjoyable day possible. Know and care for your body: If you can't skip breakfast, eat ready-made items that you crave (unless they're unsafe for your child, such as unpasteurized cheese or sushi with fresh fish). It is more important to get some nutrients than none. Fats: A certain amount of healthy fats such as: Avocados, nuts, fatty fish like salmon and olive oil... are important for both you and your baby, helping to absorb vitamins and acids. essential fats are provided to your child. Add them to your breakfast foods, by tossing some butter in smoothies, nuts in oatmeal or sautéing in olive oil when making eggs. A banana a day will save you from the help of a doctor. Bananas are a total fruit: Prebiotics, packed with potassium, fiber, protein, and vitamin C, are easy to pack for an on-the-go snack. Toss bananas in smoothies, cereal, yogurt, in peanut butter sandwiches or in fruit salads.
Reference source: whattoexpect.com