If you're suffering with morning sickness, eating when you wake up can actually help ease nausea. Here are some nutritious, quick breakfast options for pregnancy.
Posted: 24 April 2012
by Susannah Parker
Suffering from morning sickness? Eating as soon as you wake up can ease pregnancy nausea. Start your day with a healthy breakfast that’s easy to prepare. It’ll also help provide you with some of the nutrients you need while pregnant.
Here Laura Williams,nutrition expert and fitness instructor,has some useful breakfast tips to set up your day.
1. Boiled egg with wholemeal bread soldiers
Make sure your egg is well cooked – both the white and the yolk should be solid. Enjoy with some vitamin B-rich wholemeal bread.
This combination of protein and carbohydrates should keep you going all morning.
2. Oatcakes and fruit
For a quick fix, spread three or four oatcakes with nut butter (opt for almond or cashew) and top with sliced banana.
This high fibre breakfast is also dense in complex carbohydrates – the ‘good’ carbs that keep you going for longer.
3. Porridge
Make with jumbo oats that will really sustain you, and mix in chopped nuts, a handful of seeds and chopped fruit such as dates and apples.
Expert Tip
You can eat eggs in pregnancy, but they must cooked until both the yolk and the white are solid. Runny eggs may contain salmonella bacteria, and while this doesn’t cross the placenta, it could make you very ill with symptoms that could harm your baby.
Dr Rana Conway, nutritionist
This
high fibre breakfast contains
protein too, which will help keep you
feeling fuller for longer.
4. Fruity brioche
Toast a slice of brioche (a soft, sweet bread) and spread with a dessertspoon of low-fat Greek-style yoghurt. Then arrange some sliced figs on top for a really luxurious breakfast that’s high in the essential minerals calcium and potassium.
Easy ways to get your 5-a-day
- Just choose the ingredients (try a banana, raspberries and 200ml skimmed milk) and let your blender do the work.
- What could be easier than beans on toast! But check the salt content, as it can be high.
- Dried fruit counts too – try adding apricots, prunes or figs to cereal.
- Frozen veggies can actually retain their nutrients better than fresh. Throw a handful of peas into pasta a few minutes before it’s cooked.
Mum’s story
“It has to be honey on toast!”
“I must confess that in the past I never ate breakfast but since I got pregnant I just know that if I leave the house without eating, I’ll feel really quite sick by the time I get to the office. After trying various things, even a cooked breakfast, I’ve found the only things which keep me going until an early lunch are porridge or honey on toast. Not even jam on toast will do it for me, it has to be honey!”
Lula, 27, 7 months pregnant
