Breakfast during pregnancy: what to eat in the first, second and third trimester. Which cereals to prefer and what to avoid. Tips for not gaining weight
Breakfast during pregnancy
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.
In this article
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 thin layer of jam.
Breakfast during the second trimester
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?
There 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:
- Fruit or vegetables
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.
Fruit or vegetables
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.
Breakfast in the third trimester of pregnancy
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.
What cereals to eat for breakfast when pregnant
THE 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 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 for breakfast?
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.
What to avoid eating?
- natural sweeteners;
- packaged baked goods rich in fat and sugar;
- herbal teas, even if defined as natural;
- fat food.