We know well how much breakfast is considered the most important meal of the day and even more so for the pregnant woman, who must follow a healthy and complete diet: whether she is sick in the morning or wakes up super hungry, you should never underestimate the nutritional needs of the mother's body and the growing fetus, and that's why you need to have an adequate breakfast, which contains all the essential nutrients to start the day in the best possible way. Some recipes and advice for the pregnant breakfast? Here they are.
- Breakfast during pregnancy in the first trimester
- Breakfast during the second trimester
- Breakfast in the third trimester of pregnancy
- What cereals to eat for breakfast when pregnant
- Green tea for breakfast?
- What to avoid eating?
- Breakfast during pregnancy so as not to gain weight
- Breakfast at the bar when pregnant. What to prefer?
Breakfast during pregnancy in the first trimester
Research suggests that skipping breakfast can lead us to have a high-calorie snack and unhealthy at mid-morning, when the pangs of hunger are felt. In the first trimester it is very easy to wake up feeling nauseous, we might think that putting nothing in your teeth is the best choice, but that's not the case. So it's important to choose the right foods to energetically start the new day.
First of all, if we suffer from morning sickness, before getting out of bed we put a dry biscuit or crackers in our mouth.
If you have trouble eating in the morning, start with small portions and gradually your appetite will increase. Also remember that if you have morning sickness, having a light breakfast as soon as you get up will raise your blood sugar levels and may relieve nausea-related symptoms.
The winning idea: if you're nauseous, the perfect breakfast is a slice of toast with a layer of jam.11 PHOTOS
A few tips on how to fight the nausea of pregnancy
What to eat for breakfast in the second trimester? This is a very positive phase of pregnancy. The nausea is gone, do you feel good and still fit because your belly doesn't weigh you down too much and you want to maintain a good level of energy throughout the day?
La breakfast it's a great time to get important nutrients for you and your baby like B vitamins, folic acid, calcium and vitamin C.
A healthy breakfast should contain a combination of the following food groups:
Carbohydrates provide energy and fuel for the day. They are also a valuable source of fiber to protect gut health.
Protein is important for muscle growth and maintenance. In addition, having a good amount of protein at breakfast helps us feel full for a long time. The sources of protein that we can include for breakfast are low-fat yogurt, eggs, nuts and seeds.
They are excellent sources of vitamins, minerals and fiber. We can eat a whole fruit or make a smoothie, then adding a glass of milk.
In the third quarter the share of Calories daily necessary increases significantly and for this reason we should also change breakfast a little to ensure our organism and that of the child all the essential nutrients. The power supply should make approx 2300 Kcal: you don't have to eat for two, but you can, for example, increase the amount of biscuits, rusks or bread to be consumed for breakfast, but also fruit, dried or fresh fruit.
I cereals they are a perfect ingredient to start the day with the right sprint: we choose those in flakes, preferably whole and with a good amount of fiber, useful for promoting intestinal balance and preventing constipation so frequent during pregnancy. Watch out for sugar content - check food labels as some types of muesli contain a lot XNUMX/XNUMX cup sugar added, then we read on the label how many sugars are contained in the product and choose one that is low in refined sugars.
Green tea is a drink with a thousand properties: drunk in the morning gives a boost of energy, provides a good amount of antioxidant substances, but be careful because it also contains caffeine and L-theanine and therefore it should be calculated as a drink that contains caffeine, to be limited in pregnancy. Measure the effects: it could make you feel agitated, a little tachycardic, in which case it should be avoided.
- natural sweeteners;
- packaged baked goods rich in fat and sugar;
- herbal teas, even if defined as natural;
- fat food.
Breakfast during pregnancy so as not to gain weight
La breakfast it can be richer than other meals because we have plenty of time during the day to metabolize its nutrients, as well as sugars and fats, and because it is necessary to start the day with a good dose of energy. But this does not mean that you can binge on brioche and chocolate: the rule of healthy eating during pregnancy also applies to breakfast. So they should be preferred foods that are low in sugar and fat, but at the same time rich in nutrients and vitamins. Among the ingredients that we can use and mix together for a good breakfast during pregnancy we list:
- semi-skimmed milk and yogurt;
Croissants and brioches should not be avoided, but certainly limited because they often contain butter, too many sugars and are high in calories. The rule at the bar should be: the simpler the better, so we prefer a wholemeal croissant with honey or a simple brioche. And we can accompany it with a glass of cappuccino made with skimmed milk (remember that coffee should be limited in pregnancy, so the espresso from the bar should be counted in the total of daily coffees) or with a glass of skimmed white milk.
Wildflower honey or acacia honey is perfect. We can use a teaspoon of honey to sweeten the milk, or in the evening if we feel tired and suffer from insomnia or are cold, but we must not overdo it because it contains a high amount of sugar and should not be eaten like this, cold, with a spoon because increases the risk of tooth decay, which is already high in pregnancy.
We especially choose simple carbohydrates, such as dry biscuits, crackers, bread and limit foods that are too fatty, sugary and processed.