It is often said that the first meal of the day is the most important of the day and for good reason: your body has been on an empty stomach for 10 to 12 hours and has therefore received no energy. During pregnancy, breakfast is even more important, including for women prone to nausea.
The ideal breakfast
Your ideal breakfast will be one that strikes the right balance to satisfy your cravings and meet the criteria for a balanced breakfast. Sweet or savory, there are as many balanced breakfasts as there are pregnant women’s desires.
But all of them will provide both carbohydrates which are the main source of energy for the body’s cells, essential fats for their proper functioning, calcium for the growth of the child and of course, vitamins, minerals, fiber and antioxidants.
If it is well balanced, breakfast can:
- avoid fasting for too long, which could harm the baby’s development
- meet the glucose needs of the fetus
- meet the vitamin and mineral needs of mother and baby
- avoid transit problems if the cereal product is not very refined and if the fruit is eaten fresh
- avoid the unpleasant feeling of hunger before noon and avoid snacking, which causes excessive weight gain.
And if you are one of the 50% of pregnant women who have nausea, having a good breakfast will certainly help you relieve it because remember that hunger accentuates nausea.
5 breakfast essentials to remember
Bring good quality fuel: low GI carbohydrates
You certainly know it: carbohydrates are the fuel of your body, and of course, that of your baby. But beware: not all carbohydrates are equal from the point of view of their nutritional quality. We usually say that there are slow sugars and fast sugars. These notions are not entirely accurate. To be precise, there are two types of carbohydrates:
- Those that greatly increase blood sugar and then induce reactive hypoglycemia. This results, after the meal, in an unpleasant feeling of fatigue, hunger or even malaise. These are called high GI (Glycemic Index) carbohydrates. Regarding breakfast, this concerns white bread for example, but also wholemeal bread, refined “breakfast” cereals, white, brown and wholemeal sugar and most biscuits.
- Those which induce a moderate increase in glycaemia and which are not the cause of reactive hypoglycaemia. They are satiating in the long term and help to avoid small cravings between meals. These are wholemeal bread, black bread, Wasas fibres, oat flakes, flaky muesli, oleaginous fruits (almonds, walnuts, hazelnuts, etc.) and the vast majority of fruits . The following sweeteners are also low GI: fructose, agave syrup, xylitol, coconut sugar, acacia honey.
You understood it, it is about this second category of carbohydrates which is to be privileged all the more that they are rich in vitamins, minerals, fibers that they will allow you to find your optimal vitality by avoiding the pump strokes between meals.
Stock up on vitamins
In terms of vitamins, nothing beats fruits and vegetables! Rich in vitamins, minerals, fiber and antioxidants, they are typically healthy foods. Vegetable juices have the quote (celery, carrot, fennel, zucchini, etc.) but if that’s not your cup of tea, stick to the classic by opting for the fruit of your choice. The best would be to regularly vary your fruits to take advantage of the nutritional virtues of each of them and to consume them fresh to benefit from the maximum of vitamins, to preserve the fibers (essential for a good intestinal transit) and the antioxidants they contain. . Cut into pieces and mixed with dairy and cereals, they will make a perfect breakfast! Fruit juices and smoothies are a tasty way to fill up on vitamins, provided they are squeezed or blended at home. It rarely takes more than 2 minutes, think about it!
Pineapple, peach, apricot, nectarine, apple, pear, mango, banana, red fruits, clementines, orange, grapefruit, quince, fig, persimmon, kiwi, nectarine, melon, plums, grapes… the list goes on!
Not to mention the calcium!
During pregnancy, calcium plays a fundamental role in bone mineralization and the growth of the baby. Dairy products, whether cow, sheep or goat are a very good source of calcium: yoghurts, white cheeses, cottage cheese, small Swiss, cheese, milk. For women who do not consume animal dairy products, either through intolerance or taste, plant-based drinks are an excellent alternative, provided that they are well chosen and enriched with calcium. There are vegetable drinks of almond, hazelnut, oat, spelled, chestnut, rice. Soy-based products (yoghurts or plant-based drinks) should however be avoided during pregnancy because little is known about the long-term effects of the phytoestrogens they contain.
think about fat
Contrary to popular belief, fat should not be banned. Quite the contrary! Because if they are chosen of good quality, they play a protective role on your arteries and allow the good neurological development of the fetus and its eye cells. Butter has the advantage of being rich in Vitamin A, involved in the mechanism of vision, skin protection, growth and resistance to infection. It also contains Vitamin D which helps to better fix calcium. 10 g of butter to accompany your bread, is a completely correct quantity. To fill up with good quality fatty acids, you can opt for almond or hazelnut puree for example (preferably whole and without added sugar).
After a night’s sleep, it is necessary to be well hydrated and this is all the more valid during pregnancy. Water is indeed essential for increasing the blood volume to irrigate the placenta, for the constitution of amniotic fluid and for the creation of the placenta. If the glass of water on waking does not excite you, take the time to prepare a good coffee or a good tea (possibly decaffeinated or decaffeinated), an herbal tea or a chicory-based drink if you like. The key is to drink at least the equivalent of a large glass of water (250 ml). Freshly squeezed fruit juices are also a good way to start the day, because all fruits are rich in water.
Nausea begins during the first weeks of pregnancy and usually disappears by the end of the first trimester. However, in 20% of cases, they persist, sometimes even until the end of pregnancy. Here are some tips to help you put the odds on your side to get rid of these unpleasant symptoms:
- On an empty stomach, drink a few sips of water. Carbonated waters seem to be particularly effective.
- Do not skip any meals and take care to have a good breakfast. The most effective would be to start eating something while you’re still in bed, before you even get up. However, avoid lying down immediately after your meal and, ideally, wait 5 to 10 minutes before getting out of bed.
- Break up your diet into several small, light meals and if you’re not very hungry in the morning, stick to light foods such as dairy products and fruit to start with. You will complete with a cereal product later in the morning and with some almonds for example.
- Avoid breakfasts that are too heavy and too greasy, difficult to digest. Avoid pastries and industrial products such as pound cake, donuts or brioches.
Sample breakfast 1
Here is an example of a breakfast for fans of the traditional bread-butter-jam:
- Hot drink: infusion, coffee or tea (possibly decaffeinated or decaffeinated)
- 60 g multi-grain or linseed bread
- 10g butter
- 2 tbsp. c. collapse
- 1 bowl of milk, 1 yogurt or 1 cottage cheese or 2 small Swiss or 1 fromage blanc
- 1 whole seasonal fruit or in juice
Sample breakfast 2
For women who prefer a more original breakfast, with multiple variations, 100% vitaminized, rich in fiber and Omega-3:
- Hot drink: infusion, coffee or tea (possibly decaffeinated or decaffeinated)
- 40g rolled oats
- 100 g cottage cheese or 1 yoghurt
- Oily fruits of your choice (1 handful): almonds, walnuts or hazelnuts
- 1 fresh seasonal fruit cut into pieces: 1 apple, 1 pear, 2 kiwis, 2 clementines, 1 peach, 3 apricots, 1 peach, 1 nectarine, 100 g of red fruits or 1/2 banana or 1/2 mango
- 1 C. c. sugar, fructose or agave syrup
- Your choice: vanilla beans or cinnamon
Mix the oat flakes with the dairy and fruit. Sweeten to taste and add vanilla or cinnamon if desired.
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