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Healthy Breakfast Recommendations for Pregnant Women | Nourish with Melanie #17


Pregnant? Nauseaus? Constipated? and don’t know what to eat for
breakfast? Stay tuned and I’ll share 6 of my favourite
brekkie ideas with you, and explain why they’re a good option…. This is a question that I commonly hear from
pregnant mum’s. Even if you’re usually a good breakfast eater,
it can be difficult to know what to eat for breakfast when you’re pregnant. However, my answer is actually a question…. What’s your goal? You see, a good pregnancy breakfast is going
to be very different from one person to the next. For example, someone whose experiencing terrible
morning sickness will benefit from a different breakfast to someone who has gestational diabetes. More than likely, your goal will change throughout
your pregnancy, so what you eat for brekkie may need to change throughout your pregnancy
too. Let’s have a look at a few suggestions…. Firstly, if you have gestational diabetes,
the goal is to have a carbohydrate-containing breakfast that has a low glycemic index, so
that the carbohydrates will break down slowly throughout the morning. Your breakfast choice will depend upon what
your fasting glucose levels are like, but for most women, I’d recommend around half
a cup of raw oats topped with full cream milk and slices of banana or a handful of berries. The reason why this is such a good choice
is that oats have a very low glycemic index, so that they breakdown slowly. You may be interested in why I opted for full
cream milk? If you were sitting in front of me, I’d base
my recommendations around your weight goals. Obviously full cream milk contains more calories
than skim milk, but the fat makes it lower GI. The reason that I’d add the fruit is that
it is slightly higher GI, so your body can start utilising the carbs in that first, while
your body digests the rest of the meal. Clever hey? Most of the pregnant women I work with are
busy, busy, busy!! They’re working and/or looking after other
kids, trying to prepare for their new arrival and exhausted from their pregnancy. If this is you, I know that even having breakfast
can be challenging! For you I’d recommend a tub of bircher muesli. I love bircher muesli because it can be made
in large batches, then scooped into mini containers, so all you need to do is grab it out of the
fridge and eat it on the run. There’s many different bircher muesli recipes
available…. I’ve got a few on my website melaniemcgrice.com
that you can check out….but one of my favourites is to simply mix 2 cups of muesli with a tub
of Greek yoghurt, so about 200ml, a punnet of blueberries, a punnet of
raspberries, 2 tablespoons of flaked almonds I should mention that I like to use a Swisse muesli rather
than a toasted muesli becuase it’s lower in fat and I use the muesli that is pre-made. You can add all the ingredients separately. but again you want to be quick and easy and make things as quickly as you can, so that helps to saves a lot of time. So then I throw in about a teaspoon of cinnamon and about half a cup of apple juice. And then all you have to do is mix that together in your bowl and then portion it out. It’s quick to make, and there’s no prep needed
in the mornings when you’re most busy. My third recommendation is for women who are struggling with
constipation. Try a couple of slices of fruit toast spread
with cottage cheese. You want to invest in a good quality fruit
toast that has lots of dried fruit. Dried fruit is high in fibre and helps draw
water into the bowel to make going to the loo a little easier. The cottage cheese isn’t so much for your
bowels, but just because it’s a healthier option than butter or margarine, and tastes
great! Most women experience heartburn later in the
day, but if yours is really bad and you’re experiencing it in the morning too, try having
a smoothie for breakfast. The milk in the smoothie settles the acid
in your chest, and being a liquid, it moves down through your oesophagus more easily. You can use any recipe you like, but I’d recommend
mixing 250ml of cow’s milk with 100g Greek yoghurt, one small banana and 3 tablespoons
of oats. Mix it in the blender and drink! If you’re trying to avoid gaining too much
weight during your pregnancy, I’d suggest some porridge made with skim milk. If you have time, try to use the traditional
oats instead of the instant oats, and avoid the flavoured sachets which often contain
additional calories. You really just want 1/3 cup of oats, pop
them into a saucepan, add 1/2 cup of milk, then stir until it’s just about to boil, then
turn down the heat and let it simmer for about 5 minutes while the oats absorb all of the
milk. Make sure that you use skim milk as this has
less calories than a full cream milk. Once it’s ready, pour into a bowl, and sprinkle
with some cinnamon to add sweetness without the added calories of sugar or honey. This breakie is low in calories and filling,
so you won’t be tempted by high kilojoule snacks throughout the morning. If your baby is on the smaller side, you may
need to increase your calorie intake. The best way to do this is to increase your
intake of good fats. So, I’d recommend some smashed avo on toast. Simply toast a couple of slices of wholemeal
bread, then, while they are in the toaster, dice an avocado, add a squeeze of lemon juice. Mix together, then pile on top of your toast. Breakfast is served! If you’re experiencing terrible morning sickness, you may be struggling to eat breakfast. Most women crave salt and carbohydrates when
they’re nauseous. Instead of turning to biscuits or chips, try
a slice of wholemeal toast spread with a yeast spread such as vegemite. I’d recommend giving grainy toast a miss if
you’re feeling awful, as you want a higher GI carbohydrate, so that’s why I’d recommend
opting for wholemeal, or even white. The yeast spread provides B vitamins and salt
which will help reduce your nausea. Well, I hope you found these suggestions helpful! You’ll find more breakfast suggestions in
my pregnancy meal plan which can be downloaded at melaniemcgrice.com/pregnancy. Please feel free to ask any questions that
you have in the comments below. I’m here to help, and don’t forget to subscribe
for more pregnancy nutrition tips. I look forward to seeing you again soon!

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