Jumpstarting your day with a nourishing breakfast is a must in pregnancy. Growing a bun in the oven is exhausting stuff, after all. Plus, your little bean is counting on you to deliver all the nutrients she needs to become big and strong. Brekkie should pack 15-25% of your daily food intake, and supply a slow-release of energy throughout the morning. Sorry, that croissant and latte combo ain’t gonna cut it anymore! Here are our best pregnancy breakfasts.
Poached eggs and smashed avo on toast
Sure, it’s a millennial classic, but this breakfast is a powerful weapon for pregnancy health. Firstly, eggs are protein powerhouses, delivering 7 grams in one large egg alone. Eating protein for breakfast is always a brilliant option; not only does it leave you feeling full (goodbye pesky mid-morning cravings), but it also supplies all the amino acids you and your blossoming babe needs. Eggs provide a hit of choline, too – another vitally important nutrient for pregnancy because it supports baby’s brain development, especially in the last trimester. (Side note: always ensure your eggs are cooked thoroughly to avoid the risk of salmonella.) Eggs aside, your belly will also appreciate that fibrous punch from the wholegrain and smashed avo. See ya, constipation.
Chia seed pudding
Don’t be fooled by their size – chia seeds totally earn their stripes as a ‘superfood’. In fact, adding these little fellas to your breakfast is one of the easiest ways to cram more nutrients into your pregnancy diet. You see, in just one serving (a full dessert spoon), these tiny seeds supply 15% of your protein needs and third of your fibre requirements during pregnancy. And that’s not all. They’re also exceptionally high in omega-3 fatty acids (disclaimer: they deliver more omega-3’s than salmon, gram for gram!!), which are essential for pregnancy, aiding with the cognitive and visual development of your little one. The best thing about a chia seed pudding is its simplicity. Combine a mason jar of dairy or plant-based milk (FYI: coconut milk is delicious), a teaspoon of maple syrup, and half a cup of chia seeds. Top with berries and seeds, leave overnight to set, and hey presto: breakfast is served.
A versatile canvas for seeds, spices, and berries, porridge is the ultimate breakfast food for pregnancy. Like eggs, oats deliver a hefty punch of protein, packing around 12 grams in just one cup, meaning they’ll keep you full and satisfied until lunch. Protein isn’t the only thing keeping those nagging hunger pangs or peculiar pregnancy cravings at bay; porridge is also chock-full of fibre, which works wonders at filling your tum. Porridge is loaded with other important nutrients for pregnancy, too, such as magnesium, iron, zinc, and folate. Whipping up a bowl of warming porridge may add 5 minutes to your morning routine, but trust us; the wellbeing dividends will pay off.
Nut butter and banana on wholegrain toast
Nut butter is really having its moment of late – and for good reason. A delicious dollop of the stuff delivers a hit of antioxidants, protein, and heart-healthy fats, making it fantastic nourishment for pregnancy. Best of all? You can make your own at home! Simply roast your nut of choice (peanut, almond, or cashew or hazelnut), and then blend for 10-12 minutes. Add a dash of sea salt if you fancy, but you don’t need sweetener, water or oil. Slather on wholegrain toast with a sliced banana, et voila: a finger-licking, nutrient-dense brekkie to kickstart your morning. Pssst…your homemade nut butter isn’t just reserved for toast; it will complement everything from smoothies to yoghurt to chopped apple.
Green smoothie with Greek yoghurt, spinach, and kiwi
And why not drink your way to good health at breakfast? Though you can cram in all kinds of goodness into a smoothie, we urge you to make room for greens. Spinach, for one, is brimming with folate, which is vital for the healthy development of your little babe. Add a kiwi fruit and you’ll be on your way to achieving your vitamin C daily allowance. Fruit and veggie aside, this smoothie will deliver a strong dose of calcium and protein, too, thanks to the Greek yogurt (it’s true: one serving of Greek yoghurt supplies 10 grams of protein!). To make this supercharged smoothie sensation, combine ½ Greek cup yoghurt, ½ cup almond milk, handful of spinach, and a kiwi. No time to whip up this beauty first thing? Prep smoothie bags and store them in the freezer. In the morning, tip the contents into your blender and whizz with your favourite nut milk. Easy peasy.