Cereals good for pregnancy

Tips For Eating Healthfully While Pregnant

Health: WebMD

October 1, 2008 / 4:00 PM / WebMD

Pregnancy is a time when you are not only taking care of your body, but also helping your baby to develop and grow.

But just as important as what you do eat, is what you skip. Also remember that certain "unhealthy" foods now can take on a new and sometimes more ominous meaning when you are pregnant.

"Foods that you might not be so worried about - like caffeine or alcohol - can become a worry once you are pregnant, simply because we don't have all the answers about what can and cannot affect a developing baby," cautions NYU Medical Center nutritionist Samantha Heller, MS, RD.

Diane Ashton, MD, assistant medical director of the March of Dimes agrees and adds: "I think most women are concerned about what they should and shouldn't eat, but I don't think we can repeat the information often enough - particularly when it comes to the items that should be avoided."

To help make sure you know what you need - and what you should avoid - Heller and Ashton helped put together the following guide.

The 5 Foods to Avoid During Pregnancy

No. 1: Alcohol

In the not-so-distant past some doctors suggested moderate drinking during pregnancy might be OK. Not anymore. In an advisory issued by the U.S. government in February 2005, U.S. Surgeon General Richard H. Carmona, MD, MPH, issued a warning that no amount of alcohol can be considered safe during pregnancy.

The reason, says Ashton is that "no one knows if there is a threshold for alcohol in pregnancy, and if there is, what it is, so it's better to just not drink any at all. "

What doctors do know: Alcohol increases a baby's risk of fetal alcohol spectrum disorder (FASD) - a series of developmental problems that can affect a child's ability to learn throughout their lifetime. In its most extreme form fetal alcohol syndrome (FAS) can cause varying degrees of birth defects and mental retardation.

Ashton says a rarer set of problems - Fetal Alcohol Effects - is also a risk.

"There's a whole spectrum of ways alcohol can affect the fetus - it may not be a full-blown FAS but there may be low birth weight, small stature, a range of possible side effects," Ashton tells WebMD.

If your pregnancy was a surprise - and you unknowingly consumed alcohol during the first several weeks after conception - experts say don't panic. If you stop drinking the moment you discover you're pregnant, and meet your daily requirement of folic acid (400 micrograms) you can dramatically decrease your baby's risk of any serious consequences.

No. 2: Saccharin

While some doctors are leery about using any artificial sweetener during pregnancy, the one that is of most concern is saccharin. The reason: "It has been shown to cross the placenta and end up in your baby's bloodstream," says Heller.

This is of concern since some animal studies have shown that in high enough amounts saccharin may increase the risk of bladder cancer. Since research on monkeys has shown that a developing fetus is much less effective at clearing saccharin from the blood than an adult, at least theoretically, amounts of the artificial sweetener can build to a dangerous level.

"It's always best to err on the side of caution and avoid it," says Heller.

If you were consuming saccharin before you knew you were pregnant, don't panic. The risks are small during the early weeks of pregnancy. As long as you don't consume any more, your baby's health should not be affected.

As to other artificial sweeteners: There is no specific evidence to show harm to mother or baby.

No. 3: Seafood With High Mercury Level

Fish can be one of the healthiest foods you can eat - particularly during pregnancy. A diet that includes a variety of fish and shellfish helps a child's growth and development. Women of childbearing age, in particular, should include fish or shellfish in their diets because of the nutritional benefits.

However, Ashton reminds us that high levels of mercury contamination could turn eating some seafood into a serious risk with the potential to harm the nervous system of your developing baby.

As such, in 2004 the FDA and the Environmental Protection Agency warned pregnant women, those looking to get pregnant, nursing mothers, and children, to avoid all seafood high in mercury. This includes larger fish that live longer such as shark, swordfish, King mackerel, and tilefish.

According to the March of Dimes, you can safely consume up to 12 ounces (two average meals) per week of fish that is lower in mercury. This includes shrimp, canned light tuna, salmon, pollack, and catfish. The FDA, however, suggests limiting albacore (white) tuna, and tuna steak to 6 ounces per week. These two contain more mercury than canned light tuna.

In addition, Heller cautions against eating any kind of raw fish during pregnancy - regardless of the type, since it can "harbor bacteria and parasites that are very dangerous during pregnancy," she tells WebMD.

No. 4: Excessive Caffeine

In moderate amounts caffeine is not likely to be harmful. But experts say there is some concern that in greater amounts beverages or medicines containing high levels of caffeine could pose a problem.

"There isn't anything definitive on caffeine but there is some suggestion it may increase the risk of miscarriage and low birth weight - plus, it's a mild stimulant and a diuretic, both of which are not ideal during pregnancy," says Aston.

If you can avoid it, she says, that's good. If you can't Ashton says try to limit consumption to about 300 mg daily, the amount found in around 3 cups of coffee.

The March of Dimes also reminds us that sodas (such as Coke, Pepsi, and Mountain Dew) as well as certain medications (such as Anacin) also contain caffeine, so be sure to count them into your daily tally as well.

No. 5: Unpasteurized Cheeses and Lunch Meats

The problem here is a form of food poisoning known as listeriosis . Caused by a bacterium known as Listeria monocytogenes, it can increase the risk of miscarriage, premature birth, or stillbirth. A newborn baby exposed to Listeria can become seriously ill and die.

This bacteria lurks in foods that are unpasteurized - particularly soft cheeses such as feta, Brie, Camembert, Roquefort, blue-veined, queso blanco, queso fresco, or Panela. Listeria can also be found in unpasteurized fruit juices, as well as hot dogs or deli meats such as ham, turkey, salami, or bologna.

Heller says that because pasteurization kills this bacterium, any soft cheese made from pasteurized milk is fine to eat.

While most of the time the label will say if, in fact, the product is pasteurized, Heller tells WebMD that "If you're not sure, don't hesitate, just skip it."

To reduce risks from luncheon meat, hot dogs or deli meats, plunge it in boiling water, or heat until it's steamy hot. This will kill the bacteria.

5 Pregnancy Super Foods You Should Have

All Bran Cereal With Extra Fiber

In research conducted at the Swedish Medical Center in Seattle, doctors found that 24 grams of fiber daily reduced risks of preeclampsia (a dangerous form of high blood pressure) by a whopping 51 percent. Plus, the extra fiber can reduce constipation and help you avoid another common pregnancy problem: hemorrhoids . Most important, many high-fiber cereals are also rich in folic acid. This is important to reduce the risk of birth defects. Cereals containing high fiber and 100 percent of your daily folic acid need include: Kellogg's All Bran, Total Wheat Flakes, Total Corn Flakes, TotalRaisin Bran, Product 19, Multigrain Cheerios, and Smart Start.

Orange Juice.

Just 2 cups a day can reduce your blood pressure by up to 10 points, according to experts at The Cleveland Clinic. This could be critical if your pressure rises during pregnancy. The high vitamin C count may also help reduce your risk of preeclampsia (see Banana Strawberry Smoothie). If you choose a brand fortified with calcium, such as Minute Maid or Tropicana, you'll be adding an additional nutritional boost. Orange juice contains a good amount of folic acid - about 15% of the recommended amount of folate each day in an 8-ounce glass.

Banana Strawberry Smoothie.

This drink is so packed with baby-friendly nutrients it could help reduce pregnancy complications . In a study published in the journal Epidemiology doctors found pregnant women who consumed lots of C-rich foods - such as bananas and strawberries - had a lower risk of preeclampsia. Studies from the University of North Carolina at Chapel Hill show women lacking vitamin C during pregnancy may have an increased risk of premature rupture of membranes - a leading cause of premature birth. Plus, experts say high-calcium foods like yogurt and milk may help control fluid retention which may further decrease your risk of high blood pressure. To make a smoothie: Combine strawberries and bananas with low-fat milk, or yogurt, plus some ice, in a high-speed blender. Blend until creamy and smooth - and drink up!

Salmon.

Although the FDA advises limiting salmon to 12 ounces per week, studies published in the BMJ showed just 6 ounces weekly reduces the risk of premature birth from 7.1 percent to just 1.9 percent.
To help your newborn sleep soundly, try eating more fish during pregnancy. Indeed, research published in the Journal of Clinical Nutrition showed babies of mothers who consumed fatty acids found in fish during their last trimester, had healthier sleep patterns. The key component here is a fatty acid known as DHA, which is abundant in cold-water fish such as salmon.

Low-Fat Yogurt.

The obvious pregnancy benefits here include high calcium and high protein - both important to your developing baby. But these same foods might also help reduce muscle cramping, a sometimes troubling problem during pregnancy. Calcium can also reduce uncomfortable bloating and water retention. In addition, medical literature indicates that, anecdotally, eating yogurt during pregnancy appears to reduce the risk of yeast infections - another common pregnancy problem.

Colette Bouchez is the author of Your Perfectly Pampered Pregnancy: Health, Beauty, and Lifestyle Advice for the Modern Mother-to-Be.
By Colette Bouchez
Reviewed by Louise Chang
©2005-2008 WebMD, LLC. All rights reserved

First published on October 1, 2008 / 4:00 PM

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10 Best Breakfast Cereals For Pregnant Women

Here’s your guide to choosing a healthy breakfast cereal when pregnant.

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MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

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Cereals are an ideal and go-to breakfast for most people. However, to choose the best cereal for pregnancy, you need to be aware of its nutritional composition. Being the first meal of the day, if you want to have cereal for breakfast, it should provide you with energy to get you through the rest of the day. It should also be enriched with vitamins, minerals, fiber, carbohydrates, and other nutrients to cater to your nutritional needs during pregnancy. The right type can help you stay healthy and also benefit your baby.

Cereals are easy to prepare and the best accompaniment of milk. So in this post, we have listed out some of the best breakfast cereals for pregnant women, including their nutritional profiles.

What Should Your Cereal Have?

There is a very simple rule that governs the right diet for your pregnancy months. Eat anything that helps your body attain all the vital nutrients and minerals that you specifically need during these nine months. Simple!

Related: How To Calculate Pregnancy Week By Week & Months Accurately?

Now, applying this to your breakfast cereal, you can very well figure out that you need a cereal that has the following basic properties:
It should be high in fiber content. This is necessary as, during pregnancy, you need to increase your intake of fiber-rich food. It helps prevent constipation, which is a common problem faced by pregnant women.

Image: Shutterstock

Your folic acid intake needs to be high during your pregnancy. So look for a cereal that has high folic acid content.
Your cereal should have an ideal balance of carbohydrates that shall give your body the required fuel for energy.
The cereal that you eat during your pregnancy should also be fortified with vitamins and minerals that are necessary during pregnancy.
The sugar content in the cereal should be substantially lower. Too much sugar is a big no-no!

Related: How Much Sugar In Pregnancy Is Too Much And Its Effects

The Benefits Of Cereal

It is a myth that pregnant women must eat cereal for breakfast without fail. This makes no sense and it is not humanly possible for a person to eat cereals without a break every day!

The fact that cereals are recommended during pregnancy stems from the fact that it is a great way to give your body what it needs. There is no doubt that eating cereal for breakfast is quite filling. The benefits associated with eating cereals are:

Cereals are a great way to include milk in your diet. There are a lot of women who do not usually drink milk. So, cereals are a great way out for these women to have milk on a regular basis.
Whole grain cereals are rich in fiber and other minerals and vitamins. Hence, it is a good way to make sure that your body gets the stipulated amount of these every day.
Cereals can be had in many different ways. You can have it plain with milk only. You can jazz it up by adding fruits, berries and nuts to increase the flavor. Doing this also allows you to eat all things healthy that you need during your pregnancy.

Image: Shutterstock

Eating cereal is fuss-free. Since you will have mood swings because of switching hormone levels, you may get hunger pangs anytime during your pregnancy. Cereals are a great way to deal with those pangs. Pour out your favorite cereal, add your favorite toppings, and you are set to combat your hunger the healthy way.

Related: Ways To Deal With Hunger Pangs During Pregnancy

Best Cereals For Pregnant Women

Choose the 10 best cereals during pregnancy from the table given below:

Sl. No	Cereal	Serving Size	Nutrition profiling Index Score	Total Carbs (g)	Fat (g)	Protein (g)	Fiber (g)	Sugar (g)
1	Post Spoon Size Shredded Wheat	1 Cup	82	40g	1g	6g	6g	0g
2	Kashi 7 Whole Grain Puffs	2 Cup	82	30g	1g	4g	2g	0g
3	Kellogg’s Unfrosted Mini Wheat Bites	1 Cup	82	46g	1g	6g	6g	1g
4	Uncle Sam Flakes	¾ Cup	78	38g	5g	7g	10g	1g
5	Fiber One – Original	1 Cup	78	50g	2g	4g	28g	0g
6	Nature’s Path Synergy 8 Cereal	¾ Cup	78	24g	1g	3g	5g	4g
7	Weetabix	½ Cup	74	26g	1g	4g	4g	4g
8	Kellogg’s All-Bran Original	½ Cup	72	23g	1g	4g	10g	6g
9	Cascadian Farms Multigrain Squares	¾ Cup	70	25g	0. 5g	3g	2g	4g
10	General Mills Cheerios	1 Cup	58	20g	2g	3g	3g	1g

So, the next time that you are out in the supermarket to stock up on cereal, keep in mind the pointers that we mentioned.

Check the sides of the box for the ingredients and the nutritional value of the cereal you choose and make a healthy choice for a happy pregnancy!

Cereals are excellent sources of carbohydrates, fiber, vitamins, and minerals, making them the most-preferred breakfast meal during pregnancy. With various types of cereals available, it could be difficult for you to choose the best cereal for pregnancy. However, to help you out, we have listed 10 highly nutritious cereals along with their nutritional profile. Choose a cereal rich in nutrients and folic acid to meet your nutritional requirements during pregnancy. Also, do not forget to check the ingredients and nutritional value of the cereal before purchasing.

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Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition. Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.

Dr. Irene (Eirini) Orfanoudaki is a gynecologist-obstetrician, having a private practice in Heraklion, Crete, and collaborating with private health clinic 'MITERA' - Euromeda in Heraklion. With more than two decades of experience as a gynecologist-obstetrician, she specializes in ultrasound, colposcopy, minimal and advance gynecologic surgery, aesthetic gynecology, fertility consulting, menopause consulting, operative obstetrics, high-risk pregnancy, normal deliveries, antenatal, intra-parum, postnatal. ..
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Useful cereals during pregnancy | ProstoKashino

Many women who are expecting a baby ask if it is possible to eat porridge during pregnancy. This question is not accidental, because each of them wants to bear a healthy child. And experts give an affirmative answer to this question. They indicate that regular consumption of cereals helps to normalize the digestive system. You should choose only not too fatty cereals, but nutritious and satisfying. At the same time, it is worth alternating them, you do not need to eat only one porridge all the time. Thus, the body of a pregnant woman receives a full range of essential amino acids, mineral salts and carbohydrates with the intake of porridge.

Cooking healthy cereals during pregnancy is easy. You just need to choose the right cereal and cook it. Semolina, corn, oatmeal, millet, rice and buckwheat are high-quality and natural cereals. They should be taken for cooking cereals. Instant porridge during this period is not recommended. During pregnancy, you can eat both crumbly and viscous cereals. To improve their taste, various additives can be added to cereals - nuts, fresh berries, fruits and vegetables or frozen, dried fruits, herbs, root vegetables, spices. Rosemary or basil are suitable for salty cereals. For sweet - vanilla, cinnamon, cardamom, star anise.

Useful cereals during pregnancy, what are their benefits:

Buckwheat porridge contains calcium, manganese, iron, potassium, phosphorus, fats, proteins, vitamins of group B, PP. Porridge helps to remove toxins from the body, reduces the risk of heart problems. It is useful in diseases such as obesity, diabetes, and pancreatic diseases.

Oatmeal is a well-known source of energy. If you ate oatmeal in the morning, then it provided you with energy for the whole day. It contains a large amount of fiber, which has a positive effect on the work of the gastrointestinal tract. When cooking oatmeal, mucus is produced. It cleanses the body of germs and toxins. Also, oatmeal contains enzymes that promote the absorption of fats.

Rice porridge. Rice porridge contains fiber and carbohydrates, starch and protein. Rice porridge helps to strengthen the nervous system, it removes toxins from the body. Rice porridge is recommended for diarrhea and indigestion.

Barley porridge contains less vitamins than previous porridges. But it is a source of strength and energy. Barley porridge will help with constipation.

Semolina porridge keeps the body in good shape, good for bones and the gastrointestinal tract.

Millet porridge will help with problems with the cardiovascular system. It contains nicotinic acid, copper, manganese, zinc, protein.

Healthy cereals for pregnant women: recipes for every day

Buckwheat porridge with meat during pregnancy

One of the important elements for the development of a child is protein. And there is a lot of protein in meat. Therefore, healthy cereals during pregnancy with meat will be an excellent variety of diet. For example, buckwheat porridge with meat. To cook it, you need to take a glass of buckwheat, 200 g of lean beef, 1 small onion and 2 tbsp. vegetable oil.

The meat should be washed and boiled for half an hour. Cool the cooked meat and cut into small pieces. Fry pieces of meat together with onions in vegetable oil. At the same time, cook buckwheat porridge in water, salt. Add boiled porridge to meat and mix. You can add pepper if you like.

Semolina during pregnancy

Take 4 glasses of milk and 1 glass of semolina. Bring the milk to a boil, pour the cereal into it. At the same time, we stir vigorously. Add sugar. Continue to cook while stirring until fully cooked. Add butter to the finished semolina porridge, you can also add nuts or raisins.

Millet porridge with pumpkin during pregnancy

Take a glass of millet, half a kilo of pumpkin, 3 glasses of milk, butter and some salt. So that the millet does not taste bitter, we wash it several times in warm water. We clean the pumpkin, remove the pulp with seeds and cut into cubes. Heat up the milk and add the pumpkin. Salt and bring to a boil. Then we add the cereal and cook for another 30 minutes. After the porridge thickens, it is removed from the heat, covered with a lid and put in the oven. Ready porridge is served with butter.

Oatmeal during pregnancy

Take 1 glass of oatmeal, 1 glass of milk, 2 glasses of water, sugar and salt, raisins and fruit.

We sort and wash the oatmeal. Pour water into a saucepan and bring to a boil. Add salt, add cereal and mix well. Cook like this for 10 minutes. After that, pour in the milk. Bring to a boil, reduce the heat, add sugar and cover the lid. We keep it on fire for another 5-7 minutes, and then remove it. Let's brew the porridge. To improve the taste, you can add berries, fruits or dried fruits to the finished porridge.

There are many recipes for healthy cereals during pregnancy. And many of them you can find on the pages of our site.

Farla's blog :: Porridge during pregnancy

Do you like cereals? Not? Maybe you just don't know how to cook them. Kashi is an old dish of Russian cuisine. During pregnancy (and not only), porridge is one of the healthiest foods. What is their use? What cereals have a beneficial effect on the well-being of the future mother, and which ones are better to refuse? How to cook them correctly, are there any little tricks?

Healthy porridge for the expectant mother

Oatmeal is the perfect start to the day. It saturates the body with energy, gives cheerfulness and good mood. One bowl of oatmeal contains a quarter of your daily fiber requirement. This porridge is useful for the normalization of the gastrointestinal tract. Many people do not like the whitish mucus that forms during the preparation of this porridge. But that's where all the good is. It is in this mucus that contains substances that contribute to the natural cleansing of the body of toxins. Oatmeal is also useful in that it helps lower blood cholesterol levels. It is indicated for stomach ulcers and gastritis.
Buckwheat porridge is one of the healthiest. It contains a whole “inflorescence” of elements necessary for the body: iron, potassium, calcium, magnesium, phosphorus, manganese, proteins, fats, lecithin and others. Rich in vitamins B1, B2, B6 and PP. It is no coincidence that expectant mothers suffering from iron deficiency anemia are advised to lean on buckwheat to increase the level of hemoglobin in the blood. The use of dishes from this cereal contributes to the body's fight against toxins, strengthens the immune system, and is good for blood circulation. Buckwheat is recommended for heart patients, as well as for people with pancreatic diseases and diabetes. This porridge also helps lower cholesterol and blood sugar levels. With obesity, buckwheat is one of the foundations of the diet.
Rice porridge is rich in B vitamins, contains protein, carbohydrates, fiber, starch. It is good for the stomach, especially if there is a tendency to diarrhea and other bowel disorders. In addition to the gastrointestinal tract, rice porridge has a beneficial effect on the nervous system, strengthens and heals it. Like other cereals, rice helps to eliminate toxins from the body.
Millet porridge contains copper, zinc, manganese, nicotinic acid. Especially useful for the cardiovascular system.
Semolina porridge is undeservedly considered “empty” by many. Meanwhile, it is also useful for humans, primarily for the gastrointestinal tract and the heart. A distinctive feature of semolina is that it is very easily absorbed by the body. In addition, it has a general tonic effect. A little trick: to prepare semolina without lumps, add it to boiling milk or water, sifting through a sieve and stirring constantly. It's not that difficult, just try a couple of times and everything will turn out like clockwork!

Which cereals are better not to cook?

First of all, porridge should be healthy and nutritious. But in no case should it be fat. Therefore, the saying about porridge that you can’t spoil with butter is not entirely true. If you add butter to this dish, then just a drop. And in general, you need to be more careful with animal oil: cholesterol, you know.

Take any (or almost any) cereal on the counter of the store and you will cook yourself a healthy porridge. Yes, to cook real porridge, you need time, patience and some skills. However, this is no reason to give up healthy food in favor of instant cereals, especially those that are simply filled with water. They have nothing but speed of preparation and, perhaps, taste, if sugar is not to be spared, of course. Speaking of sugar. It also needs to be used in moderation. If porridge is generously covered with sugar, it will no longer be porridge, but solid sweetness, and you should try to abstain from sweets during pregnancy.

In short, the right porridge:

lean;
minimum sugar;
from natural cereals, not from a bag.

How to improve the taste of porridge?

"Take" - a new original word from the vocabulary of my 4-year-old son is the best fit for our today's topic. So he says when you need to add salt, sugar or jam to a dish. So, let's "taste" the porridge. Sugar, as you already understood, is not a panacea here, and there is no variety with it.

Try porridge with fruits, fresh or dried, nuts. In unsweetened cereals, you can add vegetables, herbs. Let's not forget the spices. Sweet cereals will become more refined if you add vanilla or cinnamon. Salty cereal dishes can be given a sophisticated taste with basil or ground pepper.

Milk or water?

Do not stop at any one of these options. Both are useful. Of course, if you do not have allergies or intolerance to dairy products. Milk porridges are hearty, nutritious, sweet, great for breakfast. Porridges on the water are also useful, but in their own way. They are light, but at the same time energize the body.