Choosing a breakfast menu when pregnant can not be arbitrary. All food and drinks you consume will have an effect on the fetus in the womb. Therefore, mothers need to really pay attention to every food consumed, including at breakfast. Starting the day with a healthy breakfast menu helps launch your activities all day long. The following are various breakfast menu recommendations for healthy and delicious pregnant women.
Nutrition that needs to be fulfilled by pregnant women at breakfast
Whatever food you consume at breakfast, make sure to meet the following important nutrients, namely:
Fiber
Eating high-fiber foods at breakfast helps facilitate digestion and makes you feel full longer. That way, the mother is protected from various digestive problems and also the weight that soars dramatically due to always feeling hungry all the time. Foods rich in fiber that can be consumed such as oatmeal, chia seeds, spinach, and fruit such as guava.
Protein
When you are pregnant, you should consume about 75 grams of protein per day. Babies need amino acids (one type of protein) to grow healthy and strong. As for various healthy foods that are rich in protein, namely, tofu, eggs, and peanut butter.
Calcium
Don't miss calcium-rich foods and drinks on your breakfast menu. When you are pregnant you need 1,000 mg of calcium every day. Calcium helps keep the little bones in the womb from growing strong. You can try various calcium-rich foods and drinks such as yogurt, cheese, spinach, orange juice and almonds.
Whole grains
Whole grains contain B vitamins that are important for the growth of the baby in the womb. In addition, whole grains also contain fiber, iron, and other minerals that the body needs. Various foods included in whole grains are oatmeal, granola, and brown rice.
Iron
Pregnant women need twice as much iron intake compared to when you are not pregnant. Because, iron is one of the main components in red blood cells. Healthy red blood cells are needed for baby's growth in the womb. Especially to supply enough oxygen to the fetus. For that, consume iron-rich foods at breakfast such as oatmeal, beef liver, spinach, eggs, tofu, and iron-fortified cereals.
List of breakfast menus for pregnant women
After knowing the various nutrients needed, it is time for you to sort and determine the breakfast menu. To fulfill various nutrients needed by the body, here is a list of breakfast menus for pregnant women that you can try to make at home:
1. Spinach and brown rice omelets
Spinach and eggs are two healthy foods that are very good for fetal development. When combined, both are very rich in nutrients and certainly healthy. Spinach is rich in folate, iron, vitamin A, and also calcium.
Folate is one of the important nutrients during pregnancy that must be fulfilled. Folate is needed by pregnant women to prevent babies born with low weight, stunting, and prevent congenital defects.
Meanwhile, eggs are healthy foods that contain vitamin A, vitamin B2, vitamin B5, vitamin B12, phosphorus, selenium, vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. Eggs help optimize the development of the fetal brain and also reduce levels of bad cholesterol in your body.
While brown rice is another healthy food that belongs to the whole grain category. With brown rice, you can satiate longer, preventing you from eating unhealthy snacks.
2. Grilled wheat bread filled with eggs and avocado
This breakfast menu for pregnant women contains important nutrients needed by mothers and babies. Eggs contain choline which is important for improving the functioning of the little brain. Not only that, the slices of boiled eggs put in bread also help to provide the protein your body needs to make you much more energetic.
While wheat bread contains fiber that helps make you full longer and of course healthy digestion. The added crushed avocado also makes the breakfast menu richer.
Avocados contain folate, potassium, vitamin C, and vitamin B6 which help the growth of healthy baby's tissues and brain and reduce morning sickness.
3. Oatmeal with pieces of fruit
Don't have much time to prepare breakfast? This breakfast menu for pregnant women is very practical to make. Oatmeal contains fiber needed by the body and pieces of fruit help add vitamin intake that the body needs.
You can make this menu by mixing ½ cup of oatmeal with ½ cup of low-fat milk. Then, sprinkle with chopped walnuts and pieces of fruit such as apples or strawberries on top.
4. Scrambled eggs with beans and cheese
Eating eggs, nuts, and cheese helps you to get the extra 25 grams of daily protein your body needs. Nuts contain many important minerals needed by the body such as manganese, magnesium, selenium, zinc, potassium, and vitamin E.
How to make it easy, fry one egg while stirring, then add enough nuts to taste along with grated cheese. Then, add salt and pepper to add flavor.
5. Smoothies with almond milk, yogurt, kiwi, spinach, and chia seeds
Not only food, you can eat smoothies for breakfast. Mixing almond milk, yogurt, kiwi, spinach, and chia seeds helps you to get enough nutritional supplies in the morning. Vitamin C, protein, calcium, folate, and also omega 3 are all contained in this drink.
The method of making it is easy and does not take long, you only need to mix ½ cup of almond milk, ½ cup of yogurt, one kiwi fruit, 1/2 bunch of spinach, and one tablespoon of chia seeds.