Why breakfast is important
Did you know breakfast eaters are less likely to be overweight? They also tend to have more balanced diets, lose weight more effectively (if overweight) and are less at risk of developing diabetes and cardiovascular diseas
Breakfast gives you a much-needed energy boost after a long stretch of ‘fasting’ during the night (‘break-fast’ makes sense when you think about it). Your body has been renewing and repairing itself overnight and, of course, growing a baby.
Eating a healthy breakfast kick-starts your metabolism and gives you the energy to get through to lunch. A morning meal also means you’re less likely snack later in the day, or over-indulge on not-so-healthy options when hunger hits you.
If you're feeling sick a light breakfast, as soon as you get up, will boost your blood sugar levels and hopefully ease the queasiness.
What's in a nutritious breakfast?
Breakfast is a great time to take in important nutrients for you and your baby, such as B vitamins, folate, calcium and vitamin C.
Try to include food from each of these groups:
These will kick-start your metabolism and give you a boost of energy.
- Cereals (choose wholegrain and sugar-free versions), these are quick and easy to prepare, often fortified with vitamins, iron and calcium. These can be a good source of B vitamins.
- Porridge is warm comforting healthy choice
- Bread (toast, rolls, English muffins, scones, malt loaf, fruit bread, currant buns, bagels, you name it) - choose wholegrain varieties for fibre.
Fruit and vegetables
These are full vitamins, minerals and fibre, which will help your sluggish digestive system.
- Fruit - an apple on the go, banana chopped on your cereal, dried fruit mixed in porridge or cereal, or mix up a smoothie.
- Veg - if you have more time in the morning, try mushrooms, tomatoes or baked beans on toast.
Dairy is full of protein, calcium and B vitamins - all vitally important for your growing baby.
- Milk - skimmed or semi-skimmed on your cereal, or whiz up a healthy milkshake.
- Yoghurt - sprinkle fruit on natural yoghurt, or mix up a smoothie.
Healthy breakfasts in pregnancy - simple ideas to boost nutrition
- Sprinkle dried fruit, nuts and seeds on top of cereal, porridge or low-fat Greek yoghurt.
- Spread your wholegrain toast with mashed banana, avocado or nut spread
- Get a boost of iron, and other essential vitamins, by mixing a handful of spinach with your scrambled eggs and toast.
Eating a balanced and varied diet makes sure you have all the nutrients you and your baby need during your pregnancy. But this should not be accompanied by feelings of guilt, or add to the pressures of staying home during the pandemic.
A survey of 2,100 women in the UK has shown that 4 out of 5 aren't sure how many calories to eat when pregnant.
The study looked at data of 12,500 women during their pregnancy.
These 7 simple tips will help you have a healthy diet during pregnancy.
How much should you eat in pregnancy? During most of your pregnancy you do not need to take in extra calories (over the recommended 2,000 a day for women).
Choosing healthy foods is very important but the amount you eat is important too. Find out what a 'portion' means for different foods
A new study suggests that babies conceived in months with less sunlight may be more likely to have learning difficulties due to vitamin D deficiency. Our midwife Kate tells mums-to-be to not to worry but to keep taking vitamin D supplements.
New research from the University of Cambridge could revolutionise care for pregnant women with type 1 diabetes.
New research suggests that having a high fat and high sugar diet in pregnancy may cause behavioural problems in young children.
When it comes to eating out or getting takeaway, remember that foods low in fat and sugar are best for you and your baby.
A recent survey has revealed unhealthy levels of salt and fat in ready-made savoury dips.
Pregnancy multivitamins are a waste of money because most mums-to-be do not need them, according to researchers.
ℹLast reviewed on August 1st, 2016. Next review date August 1st, 2019.