Healthy Breakfast Menu Ideas for the Pregnancy Diet
Breakfast is one of the most important meals of the day during pregnancy. In fact, it is more important during pregnancy than at any other time. During pregnancy the baby is relying on a steady supply of nutrients through the blood stream so it is important to eat first thing in the morning. It is also wise to eat every three hours when pregnant to make sure your energy levels stay up. See more pregnancy nutrition articles for ideas about healthy lunches, dinners and snacks during pregnancy.
Many of these pregnancy diet breakfast ideas will mean simply replacing the old with new, healthier choices. For example, substitute your white bagel and cream cheese for a whole wheat bagel with strawberry preserves instead. Or instead of instant oatmeal that is highly processed and full of sugar try using raw oats and cook them in milk for added nutrition.
Remember to avoid caffeine during pregnancy as much as possible and drink water or orange juice for breakfast instead.
~English muffin: Choose a whole wheat muffin and top with slice of cheese and scrambled egg. Add tomato slice if desired.
~Oatmeal:Whole oats cooked in milk and topped with raisins, dried cranberries, chopped walnuts and maple syrup or brown sugar.
~Egg omelets: Serve your egg omelets mixed with one cup of cooked spinach. Spinach is a great choice during pregnancy and this breakfast will provide zinc, calcium, magnesium, iron, folic acid and more with only 41 calories! Add in any of the following: minced garlic, onion, tomato, cheese, shreds of carrot and broccoli, cubes of potato (with the skin still on), mushrooms, zucchini, and chopped bell peppers. Season with thyme, rosemary or other herbs as desired.
~Waffles: Whole wheat waffles topped with a small drizzle of maple syrup, chopped pecans, and strawberries or blueberries. (Remember, for better nutrition during pregnancy fresh berries are best!)
~Fresh fruit platter: cantaloupe, honeydew, papaya, banana, strawberries, or apple.
~Pregnancy Breakfast Burrito*: Egg, cheddar cheese, zucchini slices and salsa wrapped in a whole wheat tortilla. I like to add potato chunks and black beans as well.
~Pregnancy Sunshine Shake*: ½ plain yogurt and 1 C non-fat milk; 1 med orange; 1 med banana; 1/16 nutmeg or 1/16 cinnamon. Blend in blender until smooth. You can substitute the orange for another fruit – apricot, peach, blueberry or strawberry are all great options.
~Easy Fruit Salad Parfait: Open 1 can of fruit salad but do NOT drain the juice. Pour into bowl and mix with one packet of non-fat vanilla pudding mix. Serve chilled. Also makes an excellent desert with a bit of whipped cream on top.
~Yummy Granola: Blend 1/2C butter and 1/2C honey over low heat. Blend into 8 C oats, ½ C ground or chopped almonds, 1/2C raisins or dried cranberries, 1 tsp cinnamon.
Bake in preheated oven on baking sheet at 325 degrees for 30 minutes or until slightly crisp. Cool and serve as a cereal with non-fat milk. Also makes a great trail mix for a healthy pregnancy snack.
~Pregnancy Whole Wheat Blueberry Muffins*: 1C whole wheat flour; 3/4 C all-purpose flour; 1/4 C firm packed brown sugar; 1 Tbl + 1tsp baking powder; 1tsp cinnamon; 1/2tsp allspice; 1Cnonfat buttermilk; 2Tbl olive oil; 2Tbl applesauce; 1 egg lightly beaten; 1C fresh blueberries.
Mix flours, brown sugar, baking powder, cinnamon and allspice. In another bowl whisk buttermilk, oil, applesauce and egg. Make a dip in center the flour mixture and pour in buttermilk mix. Stir gently – Do not overmix. Fold in the blueberries. Spoon into lightly sprayed muffin cups and bake in preheated oven at 400 degrees for 20 minutes until golden brown. Makes 12.
