Starting off your day with a healthy breakfast can give you the energy you need. During pregnancy, it is important to consume a variety of foods at each meal to get all of the nutrients your baby needs. At breakfast, eat foods from each food group including meat, grain, dairy and fruit. Vegetables may be difficult for you to squeeze in, but you can add them to omelets.
Increased Calories
According to MarchofDimes.com, you need about 300 extra calories per day during pregnancy. You should spread these calories throughout the day to feel full and satisfied. Have an extra 100 calories with breakfast, lunch and dinner. Examples of 100-calorie breakfast foods include two four-inch pancakes, two turkey sausage links or two miniature oat bran muffins.
Choosing Healthy Grains
MyPyramid.gov suggests that you eat about 7 oz. of grain or grain equivalents during your first trimester. Increase this to 9 oz. during your second and third trimesters. Eat whole grain foods that are full of fiber and will keep you full for an extended period of time. For breakfast, a 1-oz. equivalent from the grain group can include one slice of whole wheat toast, half an English muffin, 1/2 cup of cooked whole oats or two small wheat pancakes.
Best Fruit Options
Fresh fruit is a delicious addition to your breakfast. Fruit is naturally low in calories and provides your body with potassium, vitamin C, folic acid and fiber. You need to consume 2 cups of fruit each day throughout your pregnancy. Enjoy an 8 oz. glass of 100 percent orange, grapefruit or apple juice. Add berries to your yogurt. Eight large berries count as a cup. You may also want a small apple, a large peach or a large orange. A large orange has 30 mg of folic acid which is important to reduce your baby's risk of neural tube defects.
Foods From the Dairy Group
Dairy foods provide your body with calcium which is important to support your baby's growing bones. You need 1,000 mg of calcium each day during pregnancy and 3 cups from the dairy group. Select low-fat varieties whenever possible to avoid consuming too many calories. Have a bowl of low-fat yogurt for breakfast. One 8 oz. cup contains 415 calcium. Drinking an 8 oz. glass of milk has 306 mg. A 1 1/2 oz. serving of part-skim milk mozzarella cheese provides 275 mg. Sprinkle some cheese on a spinach omelet to get the calcium you need at breakfast.
Protein Options
Protein is essential for building muscle tissue for you and your baby. MayoClinic.com reports that you need 71 g of protein each day. Make yourself a scrambled egg which provides 6.3 g of protein. Spread 2 tbsp. of peanut butter on your wheat toast. This will provide 8 g of protein. You may also enjoy a cup of cottage cheese which has 28 g of protein. Enjoy your cottage cheese with a serving of fresh fruit.
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