One-week nutritious breakfast recipe for pregnant women

A nutritious breakfast for a week is very important for pregnant women, because breakfast is the basis of the day, and we need to pay attention to breakfast supplements, so we can choose to drink milk and soy milk, etc. at breakfast, and eat some whole wheat sandwiches, or some wild vegetables and multi-pond fruits and vegetables, which can supplement vitamins and promote appetite, and can also supplement protein. For the breakfast matching method for pregnant women, you can learn about it below.

What is good for pregnant women to eat for breakfast?

1. It’s good to eat some wild vegetables.

Wild vegetables are rich in nutrients. Compared with cultivated vegetables, they contain 20% more protein and dozens of minerals. Taking bracken as an example, its iron, carotene and vitamin C contents are 13 times, 1.6 times and 8 times that of Chinese cabbage respectively. Therefore, adding a dish of wild vegetables during pregnancy will undoubtedly provide the fetus with an additional channel for nutrient supply. Moreover, wild vegetables are less polluted, safer for both the mother and the fetus, taste good, can stimulate appetite, relieve anorexia symptoms, and are conducive to a healthy pregnancy.

2. No need to supplement iron.

In order to increase the iron reserves in pregnant women and prevent maternal and fetal anemia, traditional views advocate supplementing a certain amount of iron. But the latest research shows that for healthy pregnant women, this is unnecessary because pregnancy can stimulate the mother's absorption of iron to meet the needs of the fetus. In addition, iron supplementation at this time will not reduce premature birth or pregnancy complications. On the contrary, it may have adverse effects, such as reducing zinc absorption, which will hinder the physical and intellectual development of the fetus. Therefore, pregnant women should adhere to the principle of a balanced diet, do not blindly eat high-iron foods, and do not take iron supplements.

3. Eat less fat and more fruits and vegetables.

Fat is one of the indispensable nutrients for pregnant women and is also necessary for the normal development of the fetus. But this does not mean that the more fat supplemented, the better, because eating too much fat may increase the risk of reproductive system cancer in female babies when they grow up (the risk increases 2 to 5 times), while eating more fruits and vegetables can reduce the risk of cancer in infants when they grow up.

4. There are some rules to follow when eating sour food.

It is beneficial for pregnant women to be acidophilic because sour foods can stimulate the secretion of gastric juice, increase the effect of digestive enzymes, promote gastrointestinal motility, and improve the decreased appetite and poor digestive function caused by endocrine changes during pregnancy. In addition, sour foods can increase the absorption rate of nutrients such as calcium, iron and vitamin C, thus helping the development of the fetus's bones, brain and organs throughout the body. But it is important to be scientific. In other words, pregnant women should choose fresh fruits and vegetables such as tomatoes, oranges, bayberries, pomegranates, grapes, and green apples, and avoid eating artificially pickled sauerkraut and vinegar products. Although some artificial products taste sour, the nutrients have been destroyed to varying degrees. Pickled vegetables contain carcinogens such as nitrites, which are not good for both the mother and the fetus. In addition, hawthorn slices should be avoided because they contain ingredients that accelerate uterine contractions, otherwise they may induce miscarriage.

5. Eat less pork liver.

Pork liver is rich in vitamin A. A lack of vitamin A in pregnant women may cause fetal malformations. Taking too much vitamin A also poses this danger. Such as ear defects, one eye, underdeveloped chest and abdomen, etc. Since pork liver is too rich in vitamin A, it is difficult to control the intake and it is easy to exceed the maximum limit of 800 units. Therefore, it is not recommended for pregnant women to eat pork liver. The required vitamin A should be provided by fruits and vegetables such as radishes, oranges, and tomatoes. If you want to eat pork liver, limit it to once a week, and no more than 50 grams each time.

6. Cereal.

In order to have an energetic morning, quickly replace the sesame seed cakes and fried dough sticks for breakfast with oatmeal porridge! Why? Because oatmeal can not only keep you energetic throughout the morning, but also lower the cholesterol level in the body. Avoid sweet, processed cereals; it’s best to choose natural cereals without any sugar or other added ingredients. You can add some nuts, raisins or honey to the cooked oatmeal according to your taste and preference.

7. Skim milk.

When you are pregnant, you need about twice as much calcium from food as usual. Most foods contain limited calcium, so drinking more skim milk during pregnancy is a smart choice for you. Pregnant women should consume about 1,000 mg of calcium per day, and just 3 cups of skim milk (200 grams) can meet this need.

8. Whole wheat biscuits.

This small snack has many uses: you can chew it slowly in bed in the morning, which can effectively relieve morning sickness; eating a few pieces in the car on the way to work can help you kill boring time; when you suddenly want to eat something in the office, it is at your side, convenient and inconspicuous. It's a true mini food that will faithfully keep your blood sugar stable and your energy up throughout the day.

One-week breakfast recipe for pregnant women

Monday breakfast: 2 steamed buns, 1 bowl of millet porridge, scrambled eggs with tomatoes, stir-fried shredded pork with mustard tuber, 1 banana

Tuesday breakfast: 1 bowl of milk rice porridge, carrot stewed with oxtail, refreshing cabbage, 1 apple

Wednesday breakfast: 1 bowl of noodles with poached egg, stir-fried kale with lean meat, shredded kelp, 1 dragon fruit

Thursday breakfast: 1 bowl of barley and coix seed porridge, 1 steamed bun, mixed bamboo shoots, stir-fried liver tips

Friday breakfast: 1 bowl of peach kernel, sesame and peanut porridge, 1 small pancake, 1 boiled egg, beef stew with potatoes, 1 seasonal fruit

Saturday breakfast: dried shrimp and spinach porridge, 1 steamed bun, lettuce with oyster sauce, potatoes with green peppers, fruit salad

Sunday breakfast: sweet potato porridge, 1 scallion pancake, scrambled eggs with spinach, braised beef, 1 cup of orange juice