Healthy cereal 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

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10 Best Breakfast Cereals For Pregnant Women

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

Research-backed

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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Pregnancy

Photo: Getty Images/iStockphoto

Breakfast cereal

All moms-to-be know about folic acid, but not everyone knows about vitamin B formally, folic acid is also a vitamin of group B, or rather vitamin B9. It is very important for a pregnant woman to ensure that not only the level of folic acid in the body, but also all B vitamins does not fall throughout pregnancy. Many of them are contained in large quantities in cereals and breakfast cereals. nine0003

One bowl of cereal usually contains almost all of the daily value. In addition, for many, this is the easiest and most delicious way to get vitamins. When choosing cereals and cereals, give preference to those containing 4 or more cereals. Whole grains are an excellent choice, as they are rich in complex carbohydrates, which means you will get a boost of energy and keep you feeling full longer. But it is better to refuse the usual sweet corn ready-made breakfasts - there is very little useful in them. nine0003

Whole grain bread

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If you haven't already done this before pregnancy, now is the time to replace all your usual bakery products with similar, but from whole grain bread. You'll get extra fiber to help keep your digestive tract in order, and you'll get a good source of iron and zinc.

Legumes

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All pregnant women need an additional 10 g of protein per day (total protein requirement of at least 60 g). Legumes, especially beans and lentils, are excellent sources of protein. In one glass of boiled lentils, it contains about 15 g. In the same glass, in addition to protein, half the daily requirement of folic acid, so you kill two birds with one stone. In addition to protein and folic acid, legumes contain a large amount of fiber, which will help normalize stools.

Broccoli

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Broccoli is a lifesaver for a pregnant woman. This is a storehouse of all the necessary vitamins and substances. Calcium, folic acid, fiber, antioxidants that help the body resist disease - it's all there. Even vitamin C, and in good quantities. This means that broccoli will help you absorb iron from other foods. Therefore, it is very useful to combine broccoli with wholemeal pasta or brown rice, or use it as an independent side dish for meat. nine0003

Milk

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During pregnancy, our body absorbs almost twice as much calcium from food. Perhaps its most popular source is milk. One glass contains almost half of the daily requirement. Give preference to milk of normal fat content of 2.5-3.2%. Calcium from dairy products needs milk fat to be absorbed successfully, so skimmed milk, although considered dietary, is not the best option in terms of getting calcium. nine0003

Bananas

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Bananas are rich in potassium and therefore are a good natural energy booster that can give you a quick boost of energy and help you cope with fatigue. For pregnant women, bananas are especially good because they do not create trouble for your stomach, they are unlikely to cause nausea. If you are not a fan of bananas, try adding them in small pieces to your morning porridge or cereal with milk. The only "but": only ripe bananas are good for your body. Unripe green bananas, on the contrary, are very difficult to digest, contain insoluble starch, which our stomach and intestines are not able to cope with. It is unripe bananas that often cause bloating, gas formation and heaviness. nine0003

By the way!

Pregnant women who eat a diet rich in vegetables, fruits, whole grains and drink plenty of water have a low risk of preterm birth, scientists have found. In a joint study of specialists from Sweden, Norway and Iceland, a total of more than 6,000 pregnant women took part.

Lean meat

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A mother's daily iron intake, like the daily calcium intake, increases during pregnancy. With its lack, we most often feel chronic fatigue. An excellent source of iron is lean meat. Moreover, iron from meat is very easily absorbed by our body, so be sure to include it in your diet. And cabbage or greens as a side dish will help the iron to absorb. nine0003

Cheese

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Cheese is an important source of protein and calcium. But some varieties of cheese during pregnancy are banned. These are all blue cheeses and some soft varieties. But no one has canceled hard and processed soft cheeses, such as mozzarella and mascarpone. Most calcium is found in hard cheeses. The absolute leader is Parmesan - just one tablespoon of Parmesan contains almost 70 mg of calcium, which is 7% of the recommended daily allowance. nine0003

Eggs

Photo: Getty Images/iStockphoto

Many women develop an aversion to meat during pregnancy. Eggs are a good solution. They are an excellent source of protein because they contain all the essential amino acids our body needs. Omelette with vegetables is a dish that seems to be ideally created for expectant mothers. If the flavors of such foods make you uncomfortable, boil the eggs in advance and store in the refrigerator in case you need to make a quick breakfast. nine0003

Vegetables and greens

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If you want to be healthy, add greens and vegetables wherever you can imagine. Make it so that no meal, with the exception of breakfast, is complete without greens or cabbage, because this is the source of almost everything you need. Spinach, dill, parsley and most dark green leafy salads are high in folic acid and iron, while kale and turnips are excellent sources of calcium. If you want to boost the nutritional value of your salads, swap out your traditional Chinese lettuce or iceberg lettuce for dark greens like lettuce. nine0003

Oranges

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Oranges are well stocked with vitamin C, folic acid, fiber and, most importantly, fluid. They are almost 90% water and perfectly satisfy the body's daily need for fluid. For those who aren't thrilled with the prospect of drinking 2 liters of plain water every day, oranges are a great alternative. Your body will not be dehydrated, which means that fatigue and an exhausted look will go away. nine0003

Nuts and vegetable oils

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Fat during pregnancy is critical for brain development of the unborn baby. It also helps keep you feeling full for a long time. Experts recommend balancing the presence of fats in the diet, and not only consume saturated fats from meat, butter and other animal products. Unsaturated fats are also essential for the normal functioning of the body of a pregnant woman. It is only important to observe moderation: a day you should not eat more than one handful of nuts and more than two tablespoons of vegetable oil. There is one more nuance: nuts are a well-known allergen. And, if earlier you even had a mild allergy, then during pregnancy it is better to exclude them from the diet altogether. Otherwise, you put your baby at risk of developing food allergies at an early age. nine0003

Dried fruits

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Dried fruits and berries are a tasty and, most importantly, convenient light snack format. It is an excellent alternative to harmful sweets and a source of vitamins and nutrients. The main task is to choose the right dried fruits. The correct ones are those that have not been chemically processed, fried and soaked and boiled in all kinds of sugar and other syrups. To simplify the task, immediately cut off fried bananas and candied fruits for yourself. Good fruits don't have to look like pictures. Black dots, brownish color, dullness are normal phenomena, often indicating naturalness. But it is better to be wary of glossy dried fruits of bright color. And remember, dried fruits are dehydrated. If they are not pre-soaked, they will swell in your stomach and take a lot of water. Therefore, when you eat dried fruits, remember that you need to drink more fluids on this day. nine0003

Oatmeal

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The easiest way to get a boost of energy in the morning is to eat a bowl of oatmeal. Do this at least two to three times a week. Why? Because complex carbohydrates, which are oatmeal, are absorbed by the body gradually, and thus you feel full longer without additional snacks and second or third breakfasts. This will help you control your weight gain during pregnancy. In addition, oatmeal helps control blood cholesterol levels. Just do not buy instant oatmeal - they are not only useless for the body, but even harmful. Frequent use of such oatmeal is fraught with the excretion of calcium from the body, the appearance of osteoporosis, excess weight and even bone deformation. Take "plain" oatmeal with bran. Cooked in milk, such oatmeal will bring you many times more benefits and vitamins. And it’s even better not to boil it, but pour it with boiling water - in this case, the cereal will retain even more useful properties. nine0003

More useful materials about proper nutrition during pregnancy - in our channel on Yandex.Zen.

Anna Aksenova

Healthy nutrition during pregnancy: breakfast for future mothers

During pregnancy, a balanced nutritious breakfast is especially important. It is necessary not only for the proper development of the baby, but also for maintaining the general health and oral health of the expectant mother. In this article, you will find five ideas for a healthy breakfast that will energize you for the whole day. nine0003

Healthy nutrition during pregnancy

According to the recommendations of the Center for Hygienic Education of the Population of Rospotrebnadzor, women with a normal body mass index should increase their daily calorie intake by 150–200 kcal in the first trimester of pregnancy and by 350 kcal in the second and third trimesters. The diet should include:

Whole grains, fruits and vegetables
Lean meat, poultry, fish
Dairy products (low-fat cottage cheese or cheese)

In addition, a woman's body needs at least 30 mg of iron during pregnancy (meat, legumes, dietary supplements). We offer several recipes for simple and delicious dishes that will make breakfast even more nutritious and healthy.

1. Vitamin-enriched porridge and orange

From the first weeks of pregnancy, a woman needs to consume 400-600 micrograms of folate per day, experts from the Scientific Center for Obstetrics, Gynecology and Perinatology named after. Academician V.I. Kulakov. nine0195 Folates are derivatives of folic acid (vitamin B9). Folic acid reduces the risk of fetal neural tube defects and congenital malformations of the brain and spinal cord. Vitamin B-fortified cereals are a great breakfast option that can be topped with a ripe orange. One orange contains not only about 29 micrograms of folate, but also a large amount of vitamin C, which improves the absorption of iron, another essential micronutrient for expectant mothers and babies.

2. Chicken omelet

According to experts of the Pirogov Russian National Research Medical University, iron is necessary for a pregnant woman to prevent the development of anemia. The best absorbed is the so-called heme iron, which is found in red meat, fish and poultry. These foods are also a good source of protein. And since eggs are also high in protein, why not make an omelette with chicken for breakfast? It is not only appetizing, but also a nutritious dish high in iron and protein. Just remember that the eggs need to be thoroughly fried. nine0003

3. White bean burrito

If you eat a vegetarian diet, eating legumes will make up for iron and folate deficiency. So start your day with a juicy burrito stuffed with herbs and large white beans.

4. Milk or yogurt

Calcium and vitamin D are necessary for the formation of the skeleton of the unborn child. These trace elements are no less important for maintaining the health of the mother. Clinical Studies show that low calcium contributes to the development of caries, and vitamin D deficiency exacerbates periodontitis. Therefore, to strengthen the enamel and take care of the condition of the teeth and gums, add milk to the porridge or drink a glass of yogurt.

5. Oatmeal with fruits

Pregnant women are advised to eat whole grains and fruits rich in fiber. Fruits with skins, such as apples and peaches, are an excellent source of fiber. Add them to oatmeal for a balanced breakfast that will satisfy your hunger for a long time and give you the energy boost you need. Moreover, as confirmed by dentists , fiber is excellent at removing soft plaque from teeth and helps to increase the production of saliva, which neutralizes bacteria in the mouth.

With a list of healthy foods, it's easy to plan a balanced diet. A good breakfast during pregnancy is important both for the general condition of the body and for the condition of the teeth and gums.