Healthy Breakfast For Pregnant Women - What To Include And Avoid?

Written By Tanya Khanna - February 19, 2024

Read Time - 4 min read

Being pregnant brings significant changes, from swapping coffee for milk to adjusting your exercise routine. With all the pregnancy changes, one essential habit remains unchanged – starting your day with a nutritious breakfast. Not only does it keep you energised, but it also ensures your growing baby gets the proper nourishment. So, let’s get started with the importance of a healthy breakfast that every pregnant woman wishes to know! In addition to this, we will explore foods you must include or avoid in the diet for your and your unborn baby’s health.

Importance Of A Healthy Breakfast

Someone said it right - “Have your breakfast like a king”. Wondering why? Because breakfast is considered the most important meal of the day, providing the body with necessary nutrients after not consuming food or water overnight. During pregnancy, a mom-to-be is advised to follow a proper diet to support the health, growth, and development of the growing baby. A general recommendation by doctors is that pregnant women are often advised to have a meal that is low in salt, sugar, and saturated fatty acids. ^{1, 2}

Breakfast Food Items To Eat During Pregnancy

Pregnancy can bring about changes in eating habits and meal patterns that vary from woman to woman. The frequency of eating during this time is influenced by factors such as maternal age, height, smoking habits, and more. These factors can have an impact on maternal nutrition and can lead to differences in eating habits among pregnant women. While some may experience a reduced appetite, others may feel the need to munch every two hours.³ A healthy breakfast for pregnant women must ideally include a combination of certain food items. Let's discuss them in detail below.

1. Fibre-rich Food/ Carbohydrates ⁴

Indigestion and constipation can cause discomfort to pregnant women. However, some women find relief by including fiber-rich food in their diet. Food items that are high in fiber can help lower cholesterol, stabilize blood sugar levels, keep you feeling full for longer, and prevent constipation. It is recommended to consume 25 to 35 grams of fiber per day. Some fiber-rich breakfast options for pregnant women include:

Chia seeds in smoothies
Spinach in omelets
Legumes, nuts, and beans
Fruits and vegetables like apples, bananas, tomatoes, guava, raspberries

2. Protein-rich Food ^{5, 6}

Proteins play a crucial role in building body tissues, regulating body processes, balancing fluids, improving immunity, supporting fetal growth, and providing energy. During pregnancy, it is vital to consume at least 75 grams of protein daily to support the baby's growth. To ensure that protein requirements are met, consider incorporating the following protein-rich food items into your breakfast:

Legumes, grains, and nuts
Fish and eggs
Milk
Seafood

3. Calcium-rich Food ⁷

Calcium is essential for building strong bones! Both you and your baby need calcium for healthy bone development during pregnancy. Here are some calcium-rich food items that can be included in a healthy breakfast for pregnant women:

Dairy products, mainly milk, and paneer
Cheese
Green, leafy vegetables
Nuts

4. Whole Grain ^8,⁹

High in Vitamin-B complex, dietary fiber, carbohydrates, and minerals like iron, selenium, and magnesium, whole grains are vital for your baby’s overall growth and development. A nutritious breakfast enriched with whole grains includes - ¹⁰

Whole grain bread
Whole grain cereals like oats, barley, and millet
Brown rice
Whole grain pasta

5. Iron And Folate-Rich Food ¹¹

To support a growing baby's blood and oxygen needs, pregnant women must double their iron intake and include iron-rich food items in their diet. Folate is also essential for your little one’s optimal brain and spinal cord development. A healthy breakfast for pregnant women should include iron-rich foods like- ¹²

Spinach, sprouts, green peas
Soybeans
Broccoli
Nuts and seeds
Meat, fish, or tofu

Now that we've covered the breakfast essentials for an expecting mom, let's explore the breakfast foods not recommended during pregnancy.

Breakfast Food Items To Avoid During Pregnancy

1. Caffeine ¹³^{, 14}

Caffeine, an addictive substance, can disrupt sleep and cause symptoms such as nausea and vomiting. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should limit their caffeine intake to less than 200 milligrams per day. Consuming excessive amounts of caffeine can also increase the frequency of urination, leading to dehydration.

2. Sugary Food ¹⁵

Processed, unhealthy junk food, sweeteners, and artificial sugars can contribute to multiple complications during pregnancy. They are known to increase your blood sugar levels excessively. This, in turn, can lead to an increased risk of preterm birth and excessive gestational weight gain. Therefore, to avoid such complications, it’s advised to strike these food items off your list of healthy breakfasts for pregnant women.

3. Undercooked Or Raw Meat ^16,¹⁷

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should avoid consuming undercooked or raw meat due to the potential presence of Listeria bacteria in it. Consumption of contaminated meat can increase the risk of contracting listeriosis, a foodborne illness that can cause symptoms such as vomiting, dehydration, and food poisoning.

The Final Note

It's a timeless saying: "When you're pregnant, you have to eat for two." Eating a healthy and nutritious breakfast provides your body with the necessary nutrients to start the day energetically. We hope this blog has been helpful, and that by now, you have understood the importance of a healthy breakfast for pregnant women.

If you're looking for some nutritious and delicious breakfast and snack ideas for pregnant women, we invite you to check out our other blogs too. Remember to prioritize your pregnancy nutrition and seek advice from a healthcare provider or registered dietitian to ensure that your dietary needs are being met during this important time. We wish you all the best for a healthy pregnancy!