Whole wheat products can keep female friends eating 20-35 grams of dietary fiber, while providing rich iron and zinc. Whole wheat products taste simple because there is no added sugar or other sweeteners. In order to increase the taste, female friends can eat raisins and honey together.

2. Milk and bean products

When female friends are actively preparing for pregnancy, don't leave dairy products and soy products for breakfast. Milk and bean products are rich in protein, calcium and energy, which is very beneficial for pregnancy preparation.

Step 3: fruit

Fruits rich in vitamin C, folic acid and a lot of fiber can also improve "fertility". There are many kinds of fruits. Female friends who are going to have a baby can match various nutritious fruits, such as oranges and apples, in their breakfast according to their own tastes.

4. Lean meat

Lean meat is rich in iron and is easily absorbed by the human body. Iron plays an irreplaceable role in oxygen transport and erythrocyte synthesis in human blood. Iron supplementation during pregnancy can effectively avoid iron deficiency anemia after pregnancy.

5. Vegetables

Vegetables with dark colors have higher vitamin content. For example, Chinese cabbage is rich in calcium, and cauliflower is rich in calcium and folic acid. Therefore, pregnant female friends must have nutritious vegetables for breakfast.

Recommend high-quality breakfast during pregnancy

Pregnancy breakfast recommendation 1: milk+sandwich sandwich

Sandwich is a simple and nutritious breakfast choice. In particular, you can put your favorite meat or vegetables in sandwiches, which not only meets the needs of animal food, but also has fruits and vegetables. Bread itself is grain. If you like to eat coarse grains, you can also choose coarse grain bread to make sandwiches.

Recommended recipe: pocket sandwich

Composition:

6 slices of toast, 3 slices of ham, 3 slices of lettuce, 1 tomato, 3 eggs, and appropriate amount of salad dressing.

Exercise:

1, the eggs are cooked in the pot, the tomatoes are cut into large pieces, the lettuce is cut into large pieces, and the eggs are cut into small pieces. Wash the pocket sandwich mold. Spread a slice of toast on the bottom of the mold, and then spread a slice of ham and tomato.

2. Then spread the sliced eggs and put on some salad dressing.

3. unfold the lettuce slices.

4. Overlap and cover another piece of toast, cover the upper piece of the sandwich mold, press down hard and tear off the extra toast.

5. Take out the prepared sandwich and cut it in half on the cooked food board.

Recommendation 2 for breakfast during pregnancy: vegetable porridge+vegetable bag

This match is a traditional Chinese breakfast, which is very suitable for friends who like spicy food or are used to Chinese food. Porridge can go with steamed buns. If you eat meat porridge, you should choose vegetable buns. If you eat vegetable porridge, you should choose meat buns, which is full and meets the nutritional needs.

Recommended recipe: preserved egg lean meat porridge

Composition:

Rice 150g, pork 100g, 2 preserved eggs, ginger 1, leek 1, sesame oil 1/2 teaspoons (3ml), salt 1 teaspoon (5g) and 2 liters of clear water.

Exercise:

1. Wash the rice, add water, pour in sesame oil and stir well, then set aside and soak for 30 minutes. Peel and shred ginger, and chop leek. Cut the preserved egg into small pieces.

2. Slice the meat first, then shred it, and finally cut it into small particles. Put it in a bowl, add 1/4 teaspoons (1 g) of salt, stir well and marinate for 20 minutes.

3. Pour water into the pot. After the fire boils, pour the meat and cook for a while. When there is floating foam on the water surface, clean it with a spoon, then pour in half of the preserved eggs, add shredded ginger and cook for about 2 minutes, then pour in the soaked rice, cook for 40 minutes on low heat, and stir in the same direction with a spoon every 5 minutes to prevent the preserved eggs from sticking to the bottom of the pot.

4. Finally, pour the remaining half of the preserved eggs and continue to cook for 10 minutes. Add the remaining salt and chopped chives before eating.

Recommended breakfast for pregnant women 3: soybean milk/milk+eggs+vegetable bag

Think it's a little too much? Bian Xiao doesn't think so. This combination is not only nutritious, but also has a great advantage that it is easy to carry, and it won't take too long to finish this breakfast.

Recommended recipe: corn soybean milk

Composition:

Corn (fresh) 1/2, soybean milk 250ml, sugar 1 teaspoon.

Exercise:

1. Wash corn, control humidity, and take grains. Put the corn kernels into a blender and add soybean milk.

2. Then add a little sugar and stir evenly (about 1 min).

3. Put the cooked corn soybean milk into the bowl.