Nutrition & Exercise

Healthy Breakfast Ideas

During pregnancy, it is important that you start each day with a healthy breakfast. Try these quick and easy healthy breakfast ideas:

  • Bake and freeze muffins. High-fiber, low-fat bran muffins are a great way to start the day, and the fiber will keep you fuller longer. Bake a batch on the weekend and freeze them.

  • Make eggs ahead of time. Make a batch of scrambled eggs with diced onions, peppers and mushrooms and store in the fridge. Reheat a single portion of the egg mixture and put it in a whole-wheat wrap. Add salsa.

  • Keep frozen fruit on hand. You can make a quick smoothie with frozen fruit like strawberries, blueberries and mangos. Combine frozen fruit with low-fat yogurt and orange juice in the blender and enjoy.

  • Make slow-cooker oatmeal. Make high-fiber steel-cut oats overnight in the slow cooker. Try adding dried fruits, nuts and cinnamon for flavor.

  • Keep a bowl of washed fruit in the refrigerator. Add the fruit to nonfat Greek yogurt and sprinkle with wheat germ or granola.

  • Make whole-grain pancakes ahead of time. Make the pancakes ahead of time and freeze them. Pop them in the microwave and top with yogurt and fruit.

  • Eat whole grains. Top a toasted whole-grain waffle with ½ cup low-fat cottage cheese, ½ cup fresh berries and a sprinkle of cinnamon.

  • Spread ½ cup hummus on a whole-wheat wrap. Add 1 sliced hard-boiled egg and a handful of prewashed baby lettuce or spinach greens.

  • Top 1 cup whole-grain cereal with ½ sliced banana, 1 tablespoon chopped nuts and 1 cup low-fat milk.

Breakfast Recipes

Here are some healthy recipes that will give you the energy to get your day started!

Good Morning Granola

Ingredients:

2 In large bowl, combine oats, almonds, coconut, and pumpkin seeds. In medium bowl, combine oil, juice concentrate, and salt. Pour oil mixture into oat mixture; toss to coat. Spread mixture evenly on prepared baking sheet. Bake 25 minutes, until golden, stirring often.

3 Transfer to large bowl; stir in dried apricots and dates. Store in an airtight container.

Make Ahead: Granola will keep, tightly covered, for 1 month.

Makes about 5 cups

Nutritional Information

1 cup = 310 calories, Protein: ½ serving, Whole grains: 2 servings, Fat: ½ serving

Huevos Rancheros Con Frijoles

Ingredients

2 Warm oil in large, heavy skillet over medium heat. Cook pepper slices 3 minutes or until softened, stirring often.

3 Push pepper to side of pan. Break eggs into skillet. Cook sunny side up or over easy, as desired. Place a warmed tortilla on each serving plate; top with fried egg.

4 Add beans, salsa, and salt to peppers in skillet, still over medium heat. Stir to combine and warm through. Remove from heat. Spoon salsa mixture over eggs; top with cheese. Fold tortilla over egg or serve open-faced.

Makes 2 servings.