Pregnancy breakfast recipes

Eating a healthy pregnancy diet is very important for the health and development of your growing baby. And breakfast is a great place to start.

A healthy pregnancy breakfast should ideally be a source of each of the main food groups, and these include¹:

• Fruit or vegetables
• Starchy Carbohydrates, for example bread
• Dairy (or dairy free alternatives)
• Protein such as meat, eggs and pulses
• Unsaturated fats

Good breakfast ideas for pregnancy include scrambled eggs on wolegrain toast with grilled tomatoes, porridge topped with fresh fruit, and fortified wholegrain cereals such as shredded wheat.

There’s no need for you to eat a specially tailored diet during your pregnancy, unless you’ve been advised to do so by your doctor or midwife³.

A good breakfast for pregnancy, or at any other time, is one that provides you with plenty of the nutrients that you and your baby need. It’s also one that will keep you full throughout the morning, making you less tempted to reach for snacks that are high in sugar and saturated fat.

The NHS also recommends that pregnant women cut down on salt to avoid high blood pressure⁴, so try to avoid  eating pre-prepared, processed foods, as many will contain added salts, sugars and additives⁵ .

If you’re in need of inspiration, take a look at our free ‘Eating for 2’ recipe e-book.

Morning sickness is a very common pregnancy symptom⁶. Although it can affect you at any time during the day, you might find yourself waking up feeling nauseous and unable to stomach any breakfast.

If you’re experiencing these symptoms, you’re certainly not alone, and the good news is that morning sickness usually eases between weeks 16-20 of your pregnancy. To help you manage any pregnancy nausea in the meantime we’ve got some pregnancy breakfast ideas to help. Foods to try include:

• Plain toast or biscuits
• Foods that contain ginger, as there’s some evidence to suggest that this can help with nausea and vomiting⁷
• Dry cereals

Whilst eating may be the last thing you feel like doing, try eating a light breakfast when you wake up, avoid spicy and greasy foods and drink plenty of water to ensure that you’re staying hydrated.

Protein is very important during your pregnancy, as it helps your baby grow and develop normally in the womb⁸. However, it’s all about balance, and the best way to make sure you’re getting the right amount of protein during your pregnancy is to eat a healthy diet containing a variety of foods.

Some protein rich pregnancy breakfast ideas include:

• Eggs. Whether scrambled, boiled or made into an omelette, eggs are a good source and protein and very versatile 
• Yoghurt topped with fruit and sprinkled with nuts and seeds
• Baked beans on wholegrain toast

Although you might find it difficult to eat anything if you’re struggling with morning sickness or pregnancy nausea, you should try to avoid skipping breakfast where possible. Eating breakfast can actually help to prevent low blood sugar levels⁹, helping you to feel better  and providing you with more energy to get through the day.

If you find yourself skipping breakfast occasionally, make sure you’re staying well hydrated with plenty of fresh water. This is especially important if you’ve been vomiting to avoid becoming dehydrated.