Breakfast Ideas for Your First, Second and Third Trimester

by Pregnancy.org Staff

bowl of fruitIt's an age-old question, "What should I eat for breakfast?" That question gets tougher when you're pregnant. Stumped for ideas? We can help! Eating a healthy breakfast during your pregnancy helps you and the tiny tot-to-be get off to a good start. New studies show that watching what you eat can set your baby on the path to good health as they grow up (click to see related article).

Your baby's growth affects your appetite and nutritional needs. Feeling zapped? Are you noticing that your baby kicks or moves more with certain foods? Your baby could be telling you something! We've chosen these particular breakfast ideas to meet the ever-changing challenges of each trimester.

Your First Trimester

This trimester is the most critical period for your baby's future health. Your breakfasts should focus on providing you a steady supply of vitamins, minerals and nutrients. If morning sickness is derailing your plans, experiment with your meals until you find something that doesn't make you feel worse. There isn't a "perfect" breakfast out there that's invincible, but you'll find combinations of foods that become your best friends. Dinner for breakfast isn't all that uncommon for some folks.

Tip: Eating a bedtime snack helps keep your blood sugar levels even and can make breakfast easier to swallow.

First Trimester Essentials and Recipes

YOU need: Something quick and simple, nutritious but doesn't trigger nausea.
BABY needs: Nutrients to build cells, brain, organs like protein, anti-oxidants and folic acid.

Almost-Made-Ahead Breakfast Smoothie
Ingredients:
• Ripe fruit
• 1/2 cup plain Greek yogurt
• 1/2 cup liquid (milk, soy or almond milk or 100% fruit juice)
• 2 tablespoons sprinkles (grape nuts, flax seed flakes, wheat germ or granola)

Instructions:
The night before, blend or mash fruit and freeze in ice cube trays. In blender, combine yogurt, liquid and 5 cubes of frozen fruit (bag the remainder for another day). When smooth and frothy, pour into bowl and top with your choice of sprinkles.

Breakfast Sandwich
Ingredients:
• whole grain English muffin
• 1 eggs or 1/4 cup egg white
• 1 tablespoon milk
• slice of ham, pre-cooked sausage patty or bacon slice (optional)
• 1 slice low-fat cheese

Instructions:
Start muffin toasting. In a bowl about the same diameter as your muffin, beat egg and milk together. Add meat. Microwave on high for one to two minutes until egg is done. Assemble the muffin and let sit a couple minutes to melt the cheese.

I love my egg & muffin toaster! And it's been a blessing this pregnancy. I can take a slice of cheese out of the frig, plop an egg, a piece of turkey ham and a whole grain English muffin in the toaster and leave the kitchen. No cooking smells. Just a fast and healthy meal. ~Anna, Seattle area mom-to-be

Your Second Trimester

Moms-to-be can face food, smell food and eat food again! Your breakfasts should focus on maintaining good energy levels, warding off problems like gestational diabetes and enhancing your mood. We know everyone tries and does their best!

Tip: Many prenatal vitamins suggest avoiding dairy products at least two hour. Take yours at bedtime so you can enjoy cereal and milk or cheese on your omelet.

Second Trimester Essentials and Recipes

YOU need: Energy!
BABY needs: Omega oils for building the brain.

Apple and Oats
Ingredients: (makes four servings)
• 2 cups old-fashioned oatmeal (not instant)
• 1 cup low-fat milk
• 2 medium apples, cored and diced
• 1/2 cup chopped walnuts
• 2 tablespoons ground flax seed
• 1 teaspoon cinnamon

Instructions:
Cook oatmeal according to package directions. Add apples, 3/4 of the nuts, flax seed and cinnamon. Pour into bowls, add milk and sprinkle with remaining nuts.

Spinach Frittata
Ingredients: (makes four servings)
• 6 large eggs
• 2 egg whites
• 1 cup chopped baby spinach
• 1/3 cup chopped sweet onion
• 1 small potato, peeled and shredded
• 1 tablespoon olive oil
• 1/2 cup low-fat cheese, shredded
• salt and pepper to taste

Instructions:
Preheat oven to 375°. Heat oil in large oven-proof skillet. Combine eggs, spinach, onion, and potato. Mix well and pour into skillet. Remove from heat and allow eggs to set about 5 minutes. Sprinkle cheese on top and bake for 7-10 minutes. Serve with whole grain toast or fresh fruit.

Your Third Trimester

Your breakfasts should focus on supplying your own body with a tasty blend of nutritious foods to keep you feeling healthy and pave the way for an easier labor. You're almost to the finish line!

Tip: Since your baby and stomach are competing for space, you might not have a lot of room for food. Try eating your breakfast in small doses throughout the morning.

Third Trimester Essentials and Recipes

YOU need: Healthy calories and energy!
BABY needs: Iron, calcium and protein to fill out every nook and cranny before saying, "Hi!"

Breakfast Parfait
Ingredients:
• peaches or mangos, finely diced
• strawberries, finely diced or blended
• plain Greek yogurt
• molasses

Instructions:
Make the parfaits by layering the ingredients in each glass (the order is up to you):
• 2-3 tablespoons yogurt
• 3 tablespoons peaches or mangos
• 1/2 - 1 teaspoon molasses
• 2-3 tablespoons yogurt
• 3 tablespoons strawberries
• 2-3 tablespoons yogurt
• 3 tablespoons peaches or mangos
• 2-3 tablespoons yogurt
• 1/2 - 1 teaspoon molasses

Quick and Easy Breakfast Wrap
Ingredients:
• 1 whole wheat tortilla
• 1 ounce lean protein, such as turkey
• 1 ounce low-fat cheese
• 2 tablespoons hummus, pesto or cream cheese
• thinly sliced or grated vegetables (green or red peppers, carrots, cucumbers, green onion, romaine lettuce)
OR
• 4 tablespoons peanut butter
• 1 banana, thinly sliced

Instructions:
Layer ingredients on tortilla, wrap and cut into 1" segments.

Share and suggest some of your favorites in the comments! We hope you've been inspired to create your own concoctions that work for you!

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