breakfast ideas for a healthy pregnancy
four healthy breakfast ideas to fuel your pregnancy
BY KERRY BAJAJ*, CERTIFIED HEALTH COACH
I find that breakfast truly does set the tone for my day. Whichever trimester you are in, and whatever cravings you may be experiencing at the moment, here are four healthy breakfast ideas to fuel your pregnancy.
chia seed pudding
+ 1/8 cup chia seeds+ ½ cup unsweetened almond or coconut milk
+ ¼ tsp vanilla extract
+ Pinch of sea salt
Mix the chia seeds, liquid, vanilla extract and salt. Place in the refrigerator overnight to thicken. In the morning, you can add a splash more of liquid and any toppings you choose. Almonds, berries, shredded coconut, ground flaxseed, or a drizzle of maple syrup will all be delicious. This is an easy meal to prep in advance and transport in a mason jar.
Chia seeds are a complete protein, containing all 8 essential amino acids. They are packed with iron, calcium and omega 3 fatty acids. They also have a lot of fiber, which can help to get things moving if your digestion is sluggish during pregnancy.
+ ½ cup of rolled oats
+ ½ cup of water or nut milk
+ 1 tbsp chia seeds
+ 1 tsp maple syrup
+ Dash of cinnamon
+ Pinch of sea salt
To make overnight oats, simply add all ingredients listed below to a mason jar and stir well, so the chia seeds don't get clumpy. You can then add berries. Cover and store in the fridge overnight. Enjoy in the morning! You can be creative with this, adding shredded coconut, slivered almonds, etc.
gluten-free toast with smashed avocado
+ 1 or 2 slices of gluten-free toast (I like the Food for Life brand)
+ 1/3 of an avocado, mashed with a fork
+ Sprinkle of shredded organic mozzarella cheese or parmesan cheese
+ Salt and pepper to taste
This is a brilliant option for when only carbs will do! Another option is to have almond butter on toast, instead of the avocado. This will satisfy carb cravings, help to keep nausea at bay, and provide some healthy fats to start the day.
blueberry avocado smoothie
+ 1 serving of protein powder (Sustain is one that I recommend)
+ 1 cup of spinach or kale
+ ½ cup of blueberries
+ 1/3 of an avocado
+ 8 ounces of water or unsweetened almond milk
+ 1 tbsp chia seeds (optional)
Spin all ingredients through a Vitamix or high-speed blender and enjoy!
I love having a smoothie for breakfast, especially during the summer months. This "meal in a glass" provides protein and healthy fats from the avocado, which will keep blood sugar levels steady. If you haven't tried it, avocados taste great in a smoothie and they provide a creamy consistency with less sugar than a banana.
*Kerry Bajaj is a Certified Health Coach. She helps clients achieve their health goals including weight loss, improved digestion, stress reduction and fitness. Kerry is a graduate of Georgetown University and the Institute for Integrative Nutrition, and is certified by Columbia University Teachers College in holistic health. She has been mentored in functional medicine under Dr. Frank Lipman since 2010. She has run four marathons, is a certified yoga teacher and writes about health and wellness at www.kerrybajaj.com.
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