Learn More About Your Pregnancy
Healthy Breakfast Ideas and Recipes
During pregnancy, it‘s important to start each day with a healthy breakfast.
Here are some ideas for quick and easy healthy breakfast options:
Bake and freeze muffins. High-fiber, low-fat bran muffins are a great way to start the day, and the fiber will keep you full longer. Bake a batch on the weekend and freeze them.
Make eggs ahead of time. Make a batch of scrambled eggs with diced onions, peppers, and mushrooms to store in the fridge. Reheat a single portion and put it in a whole-wheat tortilla. Add salsa.
Keep frozen fruit on hand. You can make a quick smoothie with frozen fruit like strawberries, blueberries, and mangos. Combine frozen fruit with low-fat yogurt, coconut milk, protein powder, or milk in the blender and enjoy.
Make slow-cooker oatmeal. Make high-fiber steel-cut oats overnight in the slow cooker. Try adding dried fruits, nuts, and cinnamon for flavor.
Keep a bowl of washed fruit in the refrigerator. Add the fruit to Greek yogurt and sprinkle with wheat germ or granola.
Make whole-grain pancakes ahead of time. Make the pancakes and freeze them. Pop them in the microwave and top with yogurt and fruit or peanut butter.
Eat whole grains. Top a toasted whole-grain waffle with ½ cup low-fat cottage cheese, ½ cup fresh berries and a sprinkle of cinnamon.
Spread ½ cup hummus on a whole-wheat wrap, add hard-boiled egg slices and a handful of prewashed spinach or field greens.
Top 1 cup whole-grain cereal with ½ sliced banana, 1 tablespoon chopped nuts and 1 cup low-fat milk
Good Morning Granola
Nonstick vegetable spray
3 cups old-fashioned oats
1 cup sliced almonds
½ cup roasted unsalted pumpkin seeds
¼ cup canola oil
6 tablespoons white grape juice concentrate
½ teaspoon salt
1 cup chopped dried apricots
1 cup chopped dates or raisins
Preheat oven to 250F. Lightly coat a large rimmed baking sheet with nonstick spray.
In a large bowl, combine oats, almonds, coconut, and pumpkin seeds.
In a medium bowl, combine oil, juice concentrate, and salt.
Pour oil mixture into oat mixture; toss to coat.
Spread mixture evenly on prepared baking sheet.
Bake 25 minutes, until golden, stirring often.
Transfer to large bowl; stir in dried apricots and dates.
Store in an airtight container. Granola will keep, tightly covered, for 1 month.
Makes about 5 cups
1 cup = 310 calories, Protein: ½ serving, Whole grains: 2 servings, Fat: ½ serving
Huevos Rancheros With Beans
2 8-inch whole-wheat flour tortillas
1 Tbsp vegetable oil
½ large red bell pepper, seeded and thinly sliced
2 large eggs
1 cup drained black beans
½ cup prepared chunky salsa
½ cup shredded cheddar cheese
Wrap tortillas in a paper towel; microwave until warm.
Warm oil in large, heavy skillet over medium heat.
Cook pepper slices 3 minutes or until softened, stirring often.
Push pepper to side of pan. Break eggs into skillet.
Cook sunny side up or over easy, as desired.
Place a warmed tortilla on each plate; top with fried egg.
Add beans, salsa, and salt to peppers in skillet, still over medium heat.
Stir to combine and warm. Remove from heat.
Spoon salsa mixture over eggs; top with cheese.
Fold tortilla over egg or serve open-faced.
Makes 2 servings.
1 serving = 500 calories, Protein: 1 serving, Vitamin C: 1 serving, Calcium: 1 serving, Green/yellow vegetable: ½ serving, Whole grains: 2½ servings, Fat: ½ serving