Looking for some breakfast guidance and inspiration? Dietitian Nichola Ludlam-Raine has you covered
Starting your day with a healthy breakfast provides you with the nutrients you need and helps your baby develop and grow. A balanced breakfast should include starchy foods (carbohydrates), protein, fruits or vegetables, and dairy (or dairy alternatives). Don't worry; you don't need to include all these food groups in every breakfast, but it's good to get a balance of these across the week.
Read on to find out more!
Breakfast food: carbs
Do you love starting your day with a yummy bowl of cereal or a slice of toast? If so, you’ll probably be aware that these delicious foods are high in carbohydrates, giving us the energy to kickstart our day. But did you know that choosing wholemeal or wholegrain options instead of refined or white carbs is a much smarter choice? Wholegrains are packed with essential vitamins and fibre and keep you feeling fuller for longer, making you less likely to snack throughout the day.
And did you know that adults, including pregnant women, should consume 30g of fibre daily? You can easily get a good amount of that from your breakfast alone! A bowl of porridge has around 5g of fibre, two wheat biscuits provide about 4g of fibre, and a slice of wholemeal sourdough bread has about 3g of fibre. So, make the switch to wholegrains, and start your day on the right foot!
Breakfast food: protein
Protein provides the building blocks for your baby’s growth. The Reference Nutrient Intake (RNI) of protein for adults is 0.75g per kg of body weight per day, plus an additional 6g per day for pregnant women. That means a woman weighing 60kg should eat around 51g of protein during pregnancy. Great protein sources for breakfast include eggs, nuts, seeds, and fish.
If your eggs are marked with a 'British Lion Quality' stamp, they are considered safe to consume partially cooked or even raw. So, if you like your eggs soft-boiled or poached, go for it!
Smoked salmon is off the menu during pregnancy, but grilled salmon or mackerel are tasty options for a weekend brunch. As well as being protein-packed, these fish are high in the essential fatty acid omega-3, which benefits your baby's brain development during pregnancy.
Breakfast food: dairy
Milk, yoghurt, and fromage frais are favourites for breakfast. They are rich in calcium, which is crucial for your baby's bone development. If you prefer dairy alternatives, choose unsweetened, calcium-fortified versions.
Breakfast food: fruit or vegetables
Fruit and veggies are packed with vitamins, minerals, and fibre. Try boosting your brekkie by adding berries, sliced banana, or apple to your porridge or cereal, or adding spinach, tomatoes, or mushrooms to your scrambled eggs. It's recommended that pregnant women eat at least five portions of fruit or vegetables a day. Fresh, frozen, canned, dried, or juiced fruit and vegetables can be part of your daily allowance.
Breakfast drinks: is coffee okay?
If you're wondering whether you can still enjoy your morning coffee, the answer is yes! But before you reach for your second cup, let me share the official guidance.
During pregnancy, it's recommended that you limit caffeine intake to less than 200mg daily; roughly one to two cups of coffee or three or four cups of tea. Caffeine can also be found in other drinks and foods, such as cola and chocolate, so bear that in mind. Decaf is always a great choice, too!
If you're struggling with morning sickness, why not try herbal teas like ginger or peppermint? They're known to ease nausea in some people and are a great alternative to coffee. Fresh juices provide vitamins and minerals but be mindful of their sugar content. A maximum of one 150ml glass of 100% fruit juice per day is recommended.
If you have time, try making your own orange juice at home by blending two peeled oranges with water and a carrot for some extra fibre.
One week of nutritious breakfasts
Monday
Plain or Greek yoghurt topped with fruit and low-sugar muesli or granola
Tuesday
Smoothie made with frozen banana, berries, milk, nut butter and a handful of spinach
Wednesday
Avocado on toast with eggs and mushrooms plus fruit salad with yoghurt
Thursday
Wheat biscuits with milk, berries, flaked almonds, and cinnamon
Friday
Pancakes made from 2 eggs blended with 40g oats and 100g plain Greek yoghurt. Top with strawberries and a drizzle of honey
Saturday
Porridge made with milk and topped with yoghurt, berries, and a handful of mixed seeds, plus cinnamon and a little honey for sweetness if desired
Sunday
Scrambled eggs with smashed avocado on sourdough or seeded toast, with spinach and tomatoes
Why breakfast matters
Incorporating a healthy breakfast into your daily routine during pregnancy is a great way to start your day on the right foot and give your baby the nutrients they need to grow and develop. With these delicious and nutritious breakfast ideas, you'll be able to fuel your body and mind for a happy and healthy pregnancy journey.
