Meal Ideas to Support a Healthy Conception and Pregnancy

Working on healthy eating for conception and pregnancy? Sometimes good nutrition is about more, not less – of the good stuff anyway. And central to any good nutrition advice is starting the day off with a nutrient packed breakfast. While toast and spread, or simply skipping the meal might be all you can stomach in your preconception or pregnancy diet, we're here to talk alternatives. Because prenatal nutrition can be as simple as throwing a wild mix of good things together. And we've got 3 simple breakfast recipes to share that will be easy to integrate into your morning routine.

Why is breakfast important?

As the name implies, breakfast is a breaking of the overnight fast. The first foods we eat here help boost energy and stabilise our blood sugar levels by refuelling the body with glucose. This process sets us up for healthy eating throughout the day, with less likelihood we'll need to turn to sugary, snacky foods in response to our growing hanger. Breakfast kick starts the digestive process in the morning and also helps improve the way we metabolise food throughout the day. Particularly in pregnancy, the thought of breakfast can make the stomach churn. And while it might feel counterintuitive, food is the perfect antidote to nausea.

Fruit Smoothies, super-boosted

This is my go-to easy breakfast recipe. But it's important to super-charge it, to ensure you're getting all the nutritional benefits available. I love this because it takes less than 5 minutes to make, is packed full of the good stuff (hidden, of course), can be shared amongst the family, and is an easy to stomach way to fill up on minerals, proteins and collagen – essential for growth and development of both you and your baby.

Ingredients

• 1 frozen banana
• 1 cup of milk of choice
• 1 date
• 1 tsp of hemp seeds
• 1 tbs of nut butter (sub out for 1 tsp of LSA meal if nut butters are making you nauseous)
• 1 cube of frozen bone broth (freeze in ice blocks, or purchase pre-made smoothie broth)
• 1 serve of protein powder – amount as per instructions of your brand

Method

1. Blend together on high until all the lumps are out and enjoy straight away.

Egg and friends on toast

Taking us back to the basics, eggs on toast are more nutritionally dense than they might sound. Wholemeal toast (including gluten free versions) supports healthy digestion while providing the body with a boost of fibre, proteins, vitamins and minerals. Eggs are a power pocket of Choline – an essential fertility nutrient supporting neural tube development in a growing foetus. Padding this meal out with meat and quick greens adds fats, proteins and B vitamins to an already powerhouse start to the day.

Ingredients

• 2 slices of wholemeal or gluten free toast
• ¼ of an avocado and/or a dollop of high quality, full egg mayonnaise
• 2 eggs your way – scrambled, fried or poached in butter or ghee
• 1 sausage (even from last night's dinner)
• Sprinkling of fresh baby rocket
• Dash of extra virgin olive oil
• Sprinkle of salt

Method

1. Assemble your toast with avocado or mayonnaise first, and place eggs on top.
2. Add your side of sausage and throw the rocket over the top.
3. Drizzle oil and sprinkle salt over the top and enjoy.

Homemade Granola

A mix of wholegrains, nuts, seeds and served with yoghurt and fresh fruit, this delicious meal doubles as a sweet treat when you need a quick fix. This wholegrain recipe provides a fibre boost to keep the body regular, while cramming in antioxidants and good fats to round out your nutritional intake. Best part is, this recipe can be stored in an airtight container for the week, making it the most efficient breakfast option yet.

Ingredients

• 4 cups of oats
• 1 cup raw nuts
• ½ cup of seeds
• 1 tbs chia seeds
• 1 tbs hemp seeds
• ½ cup maple syrup
• ½ cup extra virgin olive oil

Method

1. Mix all ingredients together and spread evenly across a lined baking tray.
2. Bake in preheated oven set to 75 degrees C for 20–24 minutes, or until golden.
3. Remove from heat and set aside until cool so it has time to set and stick together.
4. Crack into chunks and store in an airtight container for up to 1 week.
5. Serve with full fat yoghurt and fresh berries.