Perfect Breakfast For Pregnant Women: What Should A Pregnant Woman Eat For Breakfast?
During pregnancy, there are separate requirements for nutrients including food for breakfast. Breakfast pregnant women should eat to ensure the energy supply after a long night while helping the mother to provide proper nutrition for the fetus?
Essential nutrition for breakfast during pregnancy
Fiber-rich foods help lower cholesterol, stabilize blood sugar, help you feel fuller longer and prevent constipation.
Mothers need 25 to 35 grams of fiber a day, so starting at breakfast is essential.
Foods that provide fiber:
Oats in cereals;
Chia seeds in smoothies;
Spinach in omelette;
High fiber fruits to combine with yogurt (such as raspberries, strawberries, blueberries and guava ...).
Each of your daily meals should contain protein (about 75g per day) because your baby needs amino acids to thrive
Foods that provide protein:
Pregnant women need about 1,000 mg of calcium daily to help their baby's bones grow and be strong.
Start the morning with:
Yogurt rich in calcium;
Sesame Seed Bread;
Figs or spinach.
Grains contain lots of B vitamins - an important nutrient for your baby's development.
They also have dosages of fiber, iron and other minerals.
Foods combined with whole grains:
Whole grain bread;
Dried or processed grains (preferably low in sugar);
Wheat germ porridge.
A pregnant mother needs twice as much iron (27 mg per day) as pregnant women need iron to provide oxygen to the baby.
Foods rich in iron for breakfast include:
Organ meats like liver;
More than half of pregnant women do not get enough magnesium
Leafy green vegetables;
Some fatty fish like salmon and halibut;
It has recently been discovered that choline is as important for fetal development as folate! Eggs are the best source of choline.
In addition, food sources of choline for pregnant women include:
Good food for pregnant women
Foods that pregnant women should avoid when eating breakfast
Pregnant women should avoid, limit these foods not only for breakfast but also throughout the day.
Pregnant women should not use caffeine during pregnancy. If mom craves, she can drink a little bit. However, never drink more than 200 mg of caffeine a day, which is equivalent to two cups of brewed coffee.
In particular, caffeine is not only found in coffee, but also in many other drinks like soda, tea ...
Alternatives: hot cocoa, herbal teas, coffee-flavored foods or drinks to reduce cravings such as coffee-flavored gourd.
Listeria, salmonella and other harmful bacteria can be found in fresh milk and soft cheese.
Smoked salmon may contain listeria. If a mother with Listeria can cause premature birth, there is a possibility of early miscarriage and risk of other complications.
During pregnancy, mothers should control the diet and limit foods and drinks high in sugar. A high-sugar food can raise blood sugar during pregnancy, resulting in very dangerous gestational diabetes.
Raw eggs, hard-boiled eggs, or raw egg products can be a favorite delicacy for many. However, pregnant women should not eat these foods because they can contain salmonella and harmful bacteria.
Tips for breakfast during pregnancy
Keep food fresh
Always see shelf life when choosing to buy food;
Food in the market should be fresh and properly preserved;
Proper use and storage of food
Processed foods should limit reuse; used correctly.
For example, there are many mothers elected to cook rice from the evening to the morning or noon the next day to eat. If not properly preserved or not all foods have been so long.
Or some pregnant women often drink juice that has been pressed for hours without knowing that they will degenerate and cause germs.
Once suspect a smell, strange taste, need to leave immediately.
Wash hands before eating and drinking
Pregnant women need to eat cooked, boiled drink but also need to eat clean and clean.
Not just to keep food clean but also to wash your hands as often as before eating, after going to the toilet, going in and out in public places.
How to eat breakfast properly in pregnancy
Food should be eaten in order:
Drink water first;
Eat liquid foods, soft foods followed;
Gradually increase solid food to make the digestive system more adaptable and easier to work with.
Eat enough meals
Whether your mother is going to be sick or busy, remember to eat at least 3 meals a day.
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