The Best Healthy Breakfasts to Eat During Pregnancy

cheese and crackers
Blaine Moats
Whether you wake up nauseous or ravenous, eating a healthy breakfast is super-important when you're pregnant. These easy, mostly assembly-only breakfast options are full of essential nutrients that will keep you healthy and promote your baby's growth -- and get your day started right.
tanjichica/ Shutterstock
tanjichica/ Shutterstock

Green smoothie made with almond milk, Greek yogurt, kiwis, spinach and chia seeds

How about a glass of superfoods in the morning? This smoothie is full of them starting with vitamin C from the fruit and protein and calcium from the yogurt. And you probably know how important it is to get plenty of folate in your diet during pregnancy. Leafy greens like spinach will do the trick. Chia seeds are a great plant source of Omega 3s, the beneficial fatty acids scientists suspect you need even more of now. To make this super-charged smoothie, blend together 1/2 cup of almond milk, 1/2 cup yogurt, a kiwi, a handful of spinach and a tablespoon of chia seeds.

Viktor1/ Shutterstock
Viktor1/ Shutterstock

Sliced boiled egg and mashed avocado on a wholegrain toast.

Start your day with a helpful dose of choline from eggs, a superstar nutrient for moms-to-be. Recent research shows that we may not be getting enough of it, so hop on the egg bandwagon: one egg yolk contains about one-fourth of the choline you need daily. It helps improve your brain function (so you will never forget to eat breakfast again) and takes care of your baby's brain development, especially in the last trimester. And your tummy will thank you for the fiber from the whole-wheat toast and avocados.

Blaine Moats
Blaine Moats

Overnight Oatmeal With Walnuts and Apple

Your mornings are crazy? That's still no excuse to skip breakfast, especially with this easy option. Prepare this oatmeal the night before and enjoy it while packing your kids' lunches or parked at your desk. Just mix 1/2 cup of rolled oats with 1/2 cup of milk in a mason jar, sprinkle with a tablespoon of chopped walnuts, and grate in half an apple. Shake, then leave in the fridge overnight, and, presto: Breakfast is served!

farbled/ Shutterstock
farbled/ Shutterstock

Egg, Bean, and Cheese Burrito

If you are struggling to get enough vegetables during the day, try starting your day with a whole serving. This burrito is also a protein powerhouse. The eggs, beans and cheese will help you get the 25 additional grams of daily protein you now need. To prepare, spoon two scrambled eggs, two tablespoons of cooked beans (canned are fine), two tablespoons of grated hard cheese like cheddar, and a medium chopped tomato on a wholegrain tortilla. Season it with salt and pepper and roll up, folding in the top and bottom edges.

Breakfast is the most important meal of the day, and it's even more important during pregnancy. Here's how to eat healthy.

Brent Hofacker/Shutterstock: bagel; indigolotos/Shutterstock: salmon
Brent Hofacker/Shutterstock: bagel; indigolotos/Shutterstock: salmon

Whole Wheat Bagel, Cream Cheese, and Cooked Salmon

Smoked salmon isn't a good choice for moms-to-be because of the risk of listeriosis. But that's no reason to miss out on salmon's Omega-3 fatty acids. Those healthy fats are vital to your baby's brain development! Choose a baked variety of the fish and enjoy it with cream cheese on your favorite bagel. Look for mini bagels, which are actually much closer to the correct serving size than the supersized coffee shop variety. If you can find a whole-wheat variety, you've scored another nutritional bonus for you and your baby.

High-Fiber Cereal With Berries and Milk

Having trouble getting things moving? Add a cereal that provides 10-14 grams of fiber per serving, such as Fiber One, to your morning routine, and chances are you'll feel a difference pretty soon. If you're too sick to eat much in the morning, try snacking on dry cereal instead. Choose a cereal fortified with iron and top with berries; the fruit's vitamin C will help more iron be absorbed.

cappi thompson/ Shutterstock
cappi thompson/ Shutterstock

Whole Grain English Muffin with Almond Butter and Banana

If your sweet tooth demands satisfaction first thing in the morning, bite into this chewy treat. You'll get a generous helping of fiber from the English muffin, not to mention protein, magnesium, and Omega 3s from the almond butter. And don't forget to top it with vitamin B6 rich banana. Some studies suggest that this nutrient may help reduce morning sickness.

Blaine Moats
Blaine Moats

Whole Wheat crackers with Cheddar Cheese and Cold Peppermint Tea

Too nauseous to make it to the kitchen in the morning? Ask your partner or a family member to treat you to breakfast in bed. Crackers and cold peppermint tea first thing in the morning will sooth the stomach while the cheese will help you meet your calcium and protein quotas. During the day, stick to frequent small meals to prevent the sickness from coming back.

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