Breakfast during pregnancy

Breakfast during pregnancy

There is a long gap overnight after dinner, so having breakfast in the morning is very important for everyone, especially for a pregnant woman. The diet taken by a woman during pregnancy is extremely important for the overall development of her and the unborn child. Therefore, it is very important for pregnant women to have a nutritious breakfast so that their baby can get proper nutrition and develop. In this article, we have discussed why it is important for women to have a healthy breakfast during pregnancy and what are the recipes they can make during this time. Here we will also tell you which foods are good for pregnant women and which are not.

What should women eat for breakfast during pregnancy?

Although everyone should start their day with a healthy breakfast, it is very important for pregnant women to do it right. During pregnancy, women need to include nutrients in their breakfast for the development of the unborn child. Here is a list of some food items that pregnant women can include in their breakfast, let’s find out;

Breakfast during pregnancy
Breakfast during pregnancy

1. Protein-Rich Foods 

With the help of proteins, DNA, tissues and muscles are formed in the body. The child growing in the womb also needs protein for the division of various cells, tissues and cells and for the complete development. Some protein-rich foods you can include in your breakfast during pregnancy are curd, eggs, paneer, milk, sprouts, lentils, nuts and cheese. 

2. Calcium-Rich Foods 

Calcium is very important for the development of bones in the body. This nutrient is needed more for the strong bones of a pregnant woman and her baby. During pregnancy, a woman needs 1000 mg daily to meet her and her baby’s needs. Need to take calcium. You can consume some types of calcium-rich foods during pregnancy, such as paneer, cheese, green vegetables, almonds, Rajgira, figs, sesame seeds, milk and curd. 

3. Fibre-Rich Foods 

Constipation and digestion problems can often cause inconvenience to women during pregnancy. Although it cannot be avoided, you can get relief from it by including fibre-rich foods in your diet during pregnancy. Some types of foods a pregnant woman can include in her diet are whole grains (bran and oats), flax seeds, chia seeds, broccoli, sweet corn, figs, apples, bananas and pears. 

4. Whole Grains 

Whole grains are rich in B-complex vitamins, dietary fiber, carbohydrates, and minerals such as magnesium, iron, and selenium. These nutrients are essential for the healthy growth and development of the child. Some examples of whole grains are oatmeal, oats, buckwheat, millet, and brown rice. 

5. Iron and Folate-Rich Foods 

During pregnancy, women need more iron to make blood for themselves and the baby. Folate is very important for the proper development of the brain and spinal cord of the unborn child. Therefore, pregnant women should include folate-rich foods in their diet, such as spinach, cabbage, asparagus, broccoli, lentils, avocado, brussels sprouts. Most green vegetables contain iron and folate. There are other foods rich in iron, such as whole grains, meat, fish, tofu, liver, soybeans, nuts and seeds. 

What foods should not be included in breakfast during pregnancy 

Not all foods are healthy during pregnancy. There are also some foods that can be eaten before pregnancy but are not recommended during pregnancy. Here is a list of which foods should not be eaten during pregnancy, let’s find out;

1. Raw Eggs 

Raw eggs contain salmonella bacteria which can cause food poisoning and are also harmful to the unborn child. That’s why always eat cooked eggs. 

2. Unpasteurized Dairy Products 

Unpasteurized dairy products, such as soft cheese or blue cheese, may contain listeria, which can cause food poisoning or cause serious problems in pregnancy, such as fetal death. Therefore, avoid consuming unpasteurized dairy products during pregnancy. 

3. Raw Meat and Seafood 

Eating raw meat can also give you food poisoning. Therefore, keep in mind that you only eat fully cooked meat. Seafood, such as fish, also contains a lot of mercury, which can cause birth defects. It is also better for you to avoid eating fish during pregnancy. 

4. Caffeine 

Consuming caffeine during pregnancy can cross the placenta and increase the heartbeat of the fetus. Miscarriage can happen because of this. That’s why you should drink coffee or cola in moderation during pregnancy. 

Some breakfast safety tips for pregnant women 

1. Eat only fresh food 

Fresh foods have maximum nutrition. Freshly cooked food in breakfast provides essential nutrition to your body and baby. Nutrients are destroyed by keeping or stale food in the refrigerator for a few days and this can also lead to food poisoning. 

2. Must wash hands before eating 

By maintaining good hygiene during pregnancy, you are less likely to get an infection. This infection can also harm your baby. If necessary, keep using sanitizer. 

3. Wash vegetables and fruits thoroughly 

Raw vegetables and fruits always contain dirt, germs and pesticides, so it is very important to wash them thoroughly before eating. While cooking vegetables, they should be washed thoroughly often so that no germs remain in it and this reduces the chances of germs entering your body. Vegetables and fruits should first be soaked in salt water and washed thoroughly. Germs are quickly removed from salt water. You can also use a purifier to wash fruits and vegetables before eating them. 

Some good tips for breakfast during pregnancy 

1. Eat little by little many times 

If you have morning sickness and you are not able to eat a lot of breakfast, then you should start the day with fluids. Ginger or lemon can help you reduce the problem of morning sickness. You eat little by little throughout the day. You can eat a piece of toast, biscuits or dosa first, then take a short break and eat again. 

2. Stay Hydrated 

Staying hydrated throughout the day is very important during pregnancy. You can also drink plain water, juice, coconut water or soup. Keep in mind that you are taking enough liquid during breakfast time also. 

3. Consume healthy fats too 

Consuming healthy fats during pregnancy is very important for you and your baby. You can also add healthy fats to your breakfast, such as ghee, butter, nuts, avocado, olive oil, cold-pressed coconut oil, etc. 

4. Include fruits and vegetables in your diet 

Fruits and vegetables contain a lot of nutrients that are essential for your baby’s development. You can cook some such things in your breakfast in which vegetables are used and at the same time you can also consume fruits which provide necessary nutrition to you and your baby. However, avoid eating raw papaya, pineapple and grapes during pregnancy. 

Now you know what you should and should not eat during pregnancy. Let us now know which tasty and healthy recipes you can include in your breakfast. 

healthy recipes for breakfast during pregnancy 

Let us find out the following recipes that you can cook for your breakfast during pregnancy;

1. Moong Dal Dosa

If you are thinking of cooking a healthy Indian dish for breakfast during pregnancy, then Moong Dal Dosa is the best recipe. It contains protein and carbohydrate which provides you energy and nutrition for the whole day. 


  • 1 cup moong dal 
  • 1 cup idli rice
  • salt to taste
  • Oil


  • First of all you give dal and idli rice for 3 hours.
  • Add a little more water to the soaked rice and lentils and blend them in a blender to make a paste. 
  • Now take it out in a bowl and keep it to ferment overnight. 
  • Next day add salt to the batter and mix well. 
  • Now heat a non stick griddle and sprinkle some water in it and wipe it with a clean cloth. 
  • Now pour the batter in the hot pan and spread it about 6 inches. 
  • Apply little oil all around the dosa and let it cook on medium flame till it becomes light brown and crispy. 
  • Now flip the dosa and cook for a few seconds. 
  • After cooking, fold it in half and keep it on a plate. 
  • finally enjoy the taste with coconut chutney and sambar. 

2. Zucchini and Carrot Dosa 

It is a healthy breakfast for pregnant women as it contains vegetables and pulses which provide adequate carbohydrates and healthy fats to the mother and her baby. 


  • ¾ cup grated zucchini
  • ¼ cup grated carrots
  • ¼ cup gram flour
  • ½ cup rice flour
  • finely chopped coriander
  • 1 or 2 finely chopped green chilies
  • salt and oil
  • ½ cup water


  • First mix gram flour and rice flour.
  • Add water to it and mix till it becomes slightly thick.
  • Now add vegetables and spices to it and mix well.
  • Heat a non-stick pan and apply some oil to it.
  • Now pour the batter in the pan and spread it to make small sized dosas.
  • Apply oil all around the dosa and cook on medium flame till it turns light brown.
  • After cooking on one side, cook it on the other side as well for a few seconds.
  • Serve it with mint chutney.

3. Dates and Banana Shake 

This breakfast is the best in the first trimester of pregnancy because during this time you have the problem of morning sickness. At this time if you are not able to eat solid breakfast then you can take healthy milkshake. 


  • ¼ cup dates 
  • Half done
  • 1 cup milk
  • 4 to 5 ice cubes (optional)


  • First of all, soak the dates in a cup of warm milk for some time. 
  • Then blend it well with banana and ice. 
  • Your delicious shake is ready. 

4. Multigrain Idli

This recipe contains whole grains and hence provides ample amount of fibre, carbohydrate and protein to start the day. 


  • 1 tsp fenugreek seeds
  • ½ cup ragi flour
  • ½ cup millet flour
  • ½ cup urad dal
  • ½ cup jowar flour
  • ½ cup wheat flour
  • salt and oil


  • First of all, soak urad dal and fenugreek seeds in water for 2 hours.
  • Now take both of them out of the water and mix them well in a blender. 
  • Combine this mixture with the remaining whole grain flour and salt. You can add water to make the mixture thicker or thinner. 
  • Now cover it and keep it to ferment overnight.
  • Next day, grease the idli molds with oil and pour a spoonful of batter in each mould.
  • Steam it in an idli steamer or cooker for 10 minutes.
  • Eat idli with sambar.

5. Lentil Dosa

Lentils are rich in proteins which are essential for the development of the baby growing in your womb. Dal dosa is healthy as well as tasty. 


  • 2 cups rice (idli rice)
  • ¼ cup moong dal 
  • ¼ toor dal 
  • ¼ urad dal 
  • ¼ gram dal 
  • 3 tbsp chickpeas 
  • 3 tbsp Rajma 
  • 1 tsp fenugreek 
  • 3 red chilies 
  • 1 pinch asafoetida 
  • salt and oil 


  • First of all, except asafoetida, wash all the other ingredients thoroughly and soak them for 4 to 6 hours. 
  • Blend it together by taking out the water from the soaked things. 
  • Add asafoetida and salt to this mixture and mix till it gets the consistency of batter. 
  • You can keep this mixture overnight till it ferments or prepare it without fermentation. 
  • Heat a non stick pan and apply some oil to it. 
  • Pour a spoonful of batter in the pan and spread it in a roundness of about 6-8 inches. 
  • Add a few drops of oil to it and cook on low heat till it turns light brown. 
  • After cooking on one side, flip it over and cook on the other side for a few seconds. 
  • finally enjoy this delicious dosa with coconut chutney or sambar. 

6. Ragi Idli

Ragi idli is another protein-rich dish that can be included in your breakfast. To make each idli, you need to have its batter. 


  • 1 cup rava, dry roasted and cooled 
  • 1 cup ragi 
  • 1 cup curd 
  • Water 
  • salt and oil 


  • First of all, mix ragi, rava, salt and curd in a bowl. 
  • Now add water and mix well till it has a smooth consistency. 
  • Keep this mixture aside for about 1/2 hour. 
  • Now grease the idli molds with some oil and fill a spoonful of batter in each mold. 
  • Steam the idlis in a cooker or steamer for about 12 – 15 minutes. 
  • After baking, remove it from the mold and let it cool. 
  • Finally, eat idli with chutney and sambar. 

7. Parable of Oats

This recipe is very nutritious for pregnant women as it has all the whole grains and vegetables.


  • 1 cup chopped vegetables, such as carrots, beans, cabbage, and peas 
  • 1 cup dry roasted oats 
  • 1 cup chopped green chilies 
  • 1 cup chopped onion 
  • ½ tbsp turmeric powder 
  • ½ tbsp grated ginger 
  • 5-10 curry leaves 
  • green coriander 
  • 1 tbsp ghee 
  • 1 tbsp oil 
  • ½ tbsp mustard seeds 


  • First of all, heat a deep pan and add ghee and oil to it. 
  • After the mixture is hot, add mustard seeds to it. 
  • Add curry leaves, green chillies, ginger and onions to it and fry till the onions turn light brown. 
  • Now add all the chopped vegetables to it, mix and cover and cook for about 5 minutes. 
  • Add salt and turmeric to the mixture. 
  • Now add a cup of water to it, mix it well and let everything boil for a while. 
  • After it is done, add roasted oats to the vegetables and mix. Let it absorb the water and cook it well. 
  • Finally garnish the upma with coriander leaves. 
  • Eat it with chutney. 

8. Spinach Dosa 

The amount of iron in spinach is very high. If you include this recipe in your breakfast, then your iron requirement will be fulfilled. 


  • ¼ cup urad dal 
  • 1 cup wheat flour 
  • 1 cup spinach 
  • salt to taste 
  • Oil 
  • Water 


  • First of all, soak urad dal for about 3 hours. 
  • Drain the water from the soaked dal and blend it. 
  • Wash spinach and blend its leaves as well. 
  • Blend the spinach leaves till it becomes a smooth paste. 
  • Add wheat flour to the ground dal and mix well. 
  • Add spinach paste and salt to this mixture. 
  • Add water to it and mix till it gets the consistency of dosa batter. 
  • Heat a griddle. 
  • Pour the dosa batter into the tawa and spread it like a pancake. 
  • Pour oil around it so that it cooks well without sticking. 
  • Flip it over and cook on the other side as well. 
  • Your dosa is ready, eat it with coconut chutney and sambar. 

Apart from these recipes, you can also have other healthy foods for breakfast during pregnancy like vegetable and egg omelet, oats with dry fruits, nuts and honey, boiled eggs and whole grain muffins. You can also include fresh orange juice or chopped fruits in your breakfast. If you consume nutritious breakfast, then you will continue to get energy throughout the day. With this, the baby growing in your womb gets nutrition for healthy development.