Of course, you’ve heard it before: Breakfast is the most important meal of the day. But now that you say that “eating for two”, this meal is even more important. Follow the general nutritional guidelines – such as five meals a day, more fish, poultry, lean red meat and low-fat dairy products.
Do not be surprised, now you will have a need for additional nutrients to maintain growth and development of your child. Your body becomes more efficient in absorbing nutrients while you are pregnant which allows you to build your supply of vital vitamins and minerals.
Try not to drink more than two cups of coffee per day – or a total of 200 mg of caffeine – and instead rely on the breakfast as an energy source. Combine lean protein (such as lean meat, beans, or eggs) with complex carbohydrates (such as whole grains and fresh fruits)
We chose these ideas for breakfast in order to meet all the challenges during pregnancy:
- Smoothie from spinach
Mix 1/2 cup of yogurt, a handful of spinach, 1 cup frozen fruit and add a little water in the blender. This is a quick and easy breakfast, covers all essential nutrients, and is ideal for morning sickness, because it is easy for the stomach
Make 1/2 cup oatmeal as directed with 1/2 cup of frozen blueberries. Add 1 tablespoon of butter and mix it well
- Veggie omelette
Make an omelet with vegetables you like and sprinkle it with pasteurized goat cheese. Add fresh herbs such as basil, oregano and chives for better flavor.
- Raw vegetables
Peppers, celery, carrots, cucumber dipped in hummus or Greek yogurt.