The ideal breakfast for pregnant women

By: Solène Limongi (Nutritionniste et diététicienne) — 10/03/2021

Our sweet breakfast ideas
Our savory breakfast ideas

Pregnancy is an exciting chapter in the lives of many women, and knowing what to eat can be stressful.

Pregnant or not, good nutrition is essential for living a healthy and long life. This involves moderate and regular physical activity, adequate weight gain, and a balanced diet. While all of this may seem overwhelming, today we will explore simple and quick breakfast ideas that are rich in nutrients and perfect for starting the day right!

All of these breakfast ideas highlight certain food groups that contribute to a healthy and fit pregnancy:

• Whole grains: whole grain foods such as quinoa, whole wheat pasta, whole wheat bread, brown rice, and oats are healthier than refined grains because they provide more fiber and nutrients. Fiber helps reduce the risk of stroke, heart disease, and type 2 diabetes.
• Lean proteins: such as eggs, fish, nuts and seeds, low-fat dairy products or fortified soy products (such as tofu), and beans, peas, and lentils. Lean proteins supply protein, vitamins, iron, and other minerals essential for growth and a healthy lifestyle, but with less saturated fat than other protein-rich foods.
• Healthy fats: including avocados, vegetable oils (such as olive oil or canola oil), nuts, and their corresponding butters. Healthy fats are good sources of energy and omega-3s, essential for proper fetal brain development. Focus on these types of fats rather than saturated fats found in processed foods and certain fatty meats.
• Fruits and vegetables: eating plenty of fruits and vegetables is essential, as they provide fiber, vitamins, minerals, and antioxidants. These nutrients serve various functions such as giving you energy for the day, ensuring good digestion, and contributing to a reduced risk of health issues such as low iron levels or high blood sugar. And even better, eating well provides your baby with the nutrients needed for growth and development.

Diversifying your food choices ensures you get all the nutrients and minerals you and your baby need. Each meal does not necessarily have to be balanced, but try to incorporate as many as possible so that your day and your week balance out overall.

For those who like something sweet in the morning, here are some sweet breakfast ideas:

Whole wheat pancakes

Pancakes are perfect for weekends or mornings at home! Whole wheat flour provides fiber to aid digestion and helps you feel full until lunch.

There are many pancake recipes, some of which include cottage cheese, a good source of protein and calcium. Top it all with fresh fruit and a drizzle of maple syrup and you're all set!

Peanut butter and chia jam sandwich

This is a slight twist on the classic peanut butter and jelly where chia seeds provide healthy fats and fiber. Add a few tablespoons of chia seeds to pureed fruit and they will absorb the liquid to create a gel-like substance. Then spread a generous amount of unsalted peanut butter and chia jam on your favorite whole grain bread and you'll be ready for the day!

An excellent low-sugar breakfast, rich in fiber and protein!

Porridge

How can we talk about breakfasts without mentioning porridge?

Our recommendation

Porridge bio aux 3 céréales, Bjorg

Oat flakes* (60%), wheat flakes* (20%), spelt flakes* (20%). *Organic ingredients.  No added sugars.  

Extremely versatile, it comes in an infinite number of recipes. What's great about porridge is that it's easy to prepare in advance and store in the refrigerator for a quick bite on the go. You can eat it cold or warm after a few minutes in the microwave.

To make your porridge, try to have the following if possible:

• Whole grains: generally oats, but quinoa and brown rice work just as well.
• Fresh fruits: banana, strawberry, raspberry, or whatever you have on hand or in season. Try to limit canned fruit or fruit in syrup, as they often contain added sugars. Frozen fruits also work very well and last a long time in the freezer.
• Proteins: any type of nut butter, low-fat yogurt, or milk.

Muffins

There are many healthy muffin recipes using whole grains and fruits/vegetables, ideal for those who are always on the go in the morning and need something easy to eat. Choose recipes that contain little or no added sugar (limit maple syrup, honey, and white, brown, or cane sugar). Instead, focus your search on recipes that incorporate fresh fruit into their batter. Fiber-rich complex carbohydrates (like apples) prevent the blood sugar spikes and midday crashes caused by refined sugars.

Smoothie

Smoothies are the ideal breakfast for those who like to drink something in the morning.

Like porridge, when preparing your smoothie, try to include the following foods to fuel up on nutrients and energy for the day:

• Fruits and vegetables: smoothies are known for having a higher sugar content than other breakfasts. To manage the sugar in your smoothie, combine one of your favorite sweet fruits (bananas, oranges, berries) with a handful of dark leafy greens (kale, spinach). Their fiber will help control your blood sugar while providing nutrients like folate and vitamin C!
• Proteins: for increased satiety, add nut butter, low-fat yogurt, or milk to your smoothies.
• Healthy fats: nut butters are not only an excellent source of protein, but they also contain good fats that help you feel full. A few teaspoons of ground flaxseeds added to smoothies provide an omega-3 boost essential for brain development!

Yogurt parfait

A bowl, a few tablespoons of plain low-fat Greek yogurt (or an unsweetened, calcium-fortified dairy alternative), your favorite fresh fruits, and healthy low-sugar granola and you're ready to face the day!

Now, for those who prefer savory dishes for breakfast, here are some ideas:

Avocado toast

A foolproof breakfast containing good sources of fiber, healthy fats, and simply delicious!

This recipe is very versatile — you can replace the avocado with hummus, add dark leafy greens sauteed in a pan, or even top the toast with sardines (an excellent source of calcium, vitamin D, and iron).

Muffin-style omelette

These are small omelettes baked in the oven that are easy to eat on the go. You can add spinach, tomatoes, and cheese to them. They take less than 20 minutes to prepare and are packed with nutrients and minerals to keep you going until noon.

The video recipe:

Bagel with salmon and cream cheese

Although smoked salmon is not recommended during pregnancy due to the risk of listeriosis, topping a slice of whole wheat bagel with oven-baked salmon and cream cheese is an excellent savory option rich in omega-3, fiber, and protein.

Remember that during pregnancy, fish is one of the best foods for your health and your baby's health.

Scrambled eggs with vegetables

For this tasty, quick, and simple breakfast, all you need to do is cook everything in the same pan for a few minutes.

You can add as many vegetables as you like: we recommend dark leafy greens, such as kale, which are rich in vitamin K, iron, and magnesium. If you're in a hurry in the morning, adding pre-cut frozen vegetables (just make sure they're unsalted) to your scramble will also do the trick.

Breakfast wrap

For those who want to switch up their mornings, breakfast burritos are packed with fiber, iron, protein, and are extremely filling. Simply place scrambled eggs, cooked beans, and your choice of vegetables on a whole wheat tortilla, roll it up, and enjoy! To spice it up and add flavor, don't hesitate to sprinkle on a combination of your favorite spices.

All of these flexible and easily customizable recipes can be adapted to your tastes and lifestyle. They can also be prepared in large batches and frozen or refrigerated if you want to plan ahead for the week!

We all want to have the healthiest experience possible during our pregnancy, which sometimes comes with morning sickness and feelings of nausea. For those who have nausea, eating small frequent meals throughout the day can help. Avoiding cold liquids, high-fat foods, and strong odors also relieves nausea. It is important to always stay hydrated throughout the day, as your fluid needs increase during pregnancy.

While these breakfast ideas are ideal for expectant mothers, they also work for after pregnancy! Making healthy choices and cooking at home are excellent habits to adopt and share with your children as they grow, preparing them for a balanced diet!