Healthy Pregnancy Snack- Oatmeal
Continuing our previous article 'Quick and Healthy Snacks During Pregnancy,' here is another delicious snack- oatmeal.
A well-balanced, nutritious diet is critical to your baby's growth and development. As per ACOG, here is a rough breakdown of calories by each trimester:
- First Trimester: No extra calories are required unless you are underweight!
- Second Trimester: The fetus is growing fast. Increase your calorie intake by 300 to 350 calories a day.
- Third Trimester: Increase your calorie intake up to 400-500 calories daily.
And if you're pregnant with twins or multiples, add about 250-300 calories daily to these counts for each baby.
Related Article: Weight gain during pregnancy- detailed guide
Quick and Healthy Snacks During Pregnancy- oatmeal
As per Healthline, Oats are one of the healthiest grains on earth.
Oat or broken wheat (Daliya) is rich in soluble fibers and is known to lower cholesterol. It keeps you fuller longer than refined cereal and is gentle on your digestive system, helping prevent constipation.
Other benefits of eating oats during pregnancy include:
- Provides energy
- Reduced risk of heart disease
- Lower blood sugar levels
- Minimizes the risk of Gestational diabetes
- Provides antioxidants
- Beneficial for your baby's bone development
- Lower the risk of pregnancy complications
- Promotes healthy bacteria in your gut
- Relieves skin itching and irritation
- For a healthy pregnancy weight
- Enhances immune response to diseases
- Good night sleep
- Lowers risk Of Colon cancer
Additionally, Oatmeal has carbohydrates, potassium, and essential minerals. The best thing: it is pretty easy to make: add some water or milk to it and cook or microwave for some time. That's it!
What nutrients are in Oatmeal?
Oats and Oatmeal are great sources of:
- Iron: Prevents Anemia and saves you from getting exhausted
- Calcium: Helps keep your teeth and bones strong during pregnancy and promotes the baby's bone development
- Folic Acid: Prevents neural tube defects and is good for fetal development
- Complex Carbohydrates: Saves you from Gestational diabetes
- Fiber: Prevents constipation
- Vitamin B and E: Help keep your skin healthy
- Anti-oxidants: Help maintain your blood pressure
- Vital Minerals like calcium, selenium, potassium, and phosphorus help improve immunity, boost bones and teeth health, and ensure the baby's proper growth and development.
Precaution: Is Oatmeal Safe to Eat During Pregnancy?
The answer is yes. Both Oatmeal and Oats are safe to consume during all trimesters of pregnancy. However, keep in mind that eating oats in large amounts can interfere with digestion and cause diarrhea. So it's recommended you stick to a limited quantity to avoid side effects.
Moreover, if you are allergic to gluten, look for oats that are certified gluten-free. Even though Oats are naturally gluten-free, you may be allergic to them whether or not you're on a gluten-free diet.
How much Oats should I eat during pregnancy?
Stick to a cup of oats which serves more than 4 grams of fiber per day and delivers 30 percent of your daily magnesium.
How to eat oats during pregnancy?
- The Classic Way: Enjoy them with hot milk and water, a small teaspoon of honey, and fresh-cut vegetables. Start your day with this yummy breakfast!
- Granola Bars: Chew on Granola bars as a quick snack, containing nuts, oats, and berries equally nutritious for the pregnant woman.
- Skip the Use of All-purpose Flour: You can ditch all-purpose flour or maida for oat flour to make most of your recipes. Yes, you can use it for baking cookies, cakes, muffins, pie crusts, bread, and even tortillas.
- Be a Master Chef: Cooking oats is pretty easy, so go ahead and experiment till you invent a recipe your taste buds love.
Some Oats recipes you can try during pregnancy:
Whether you’re cooking or baking with them, you can create all sorts of recipes with Oats. Here are a few yummy ones to try during pregnancy:
1. Basic Overnight Oats Pregnancy Recipe:
Do you feel exhausted cooking breakfast in the morning while you’re pregnant? Try this simple oatmeal pregnancy recipe that can be prepared overnight.
- 1 cup liquid (non-dairy or dairy milk)
- 1 mashed banana or 1–2 tablespoons liquid sweetener
- 1/2 cup old fashioned rolled oats
- Optional add-ins such as vanilla, flaxseed, fruit, etc.
- Pinch salt
- Place all the ingredients in a jar or bowl and mix well.
- Refrigerate overnight and eat in the morning.
2. Apple Cinnamon Oatmeal Pregnancy Recipe:
Try this healthy and tasty oatmeal recipe to tantalize your taste buds during pregnancy.
- Oats 2/3 cup
- Apple (grated) 1
- Apple juice 1/4 cup
- Low-fat milk 1cup
- Apple slice 5/6 piece
- Sugar 3 tablespoons
- Cinnamon 1 teaspoon
- Raisin 2 tablespoons
- Cashewnut (chopped) 2 tablespoons
- Combine grated apples and apple juice in a saucepan.
- Add sugar and boil the mixture on a high flame for about 5 mins.
- Add cinnamon, Oatmeal, and stir properly.
- After boiling, add raisins and milk. Reduce heat to low flame and let the mixture simmer until it gets thick for about 3 minutes.
- Turn off the burner and let the oatmeal rest for 5 minutes.
- Enjoy with apple slices and chopped cashews.
3. Good Morning Oatmeal Pregnancy Recipe:
Try this healthy oatmeal pregnancy recipe to combat the morning sickness or nausea that you are experiencing.
- 1/2 cup of oats
- 1 cup water or 1/2 cup milk or 1/2 cup water
- 1 tablespoon pomegranate seeds
- 1 tablespoon chopped walnuts
- 1 tablespoon maple syrup
- Pinch salt
- 1/2 teaspoon flaxseed meal (optional)
- Mix water, oats, and a pinch of salt in a pan.
- Cook the mixture over medium heat until soft and ready, for ~5 minutes.
- Add the flaxseed to the Oatmeal and mix it.
- Add pomegranate seeds and chopped nuts.
- Pour maple syrup and enjoy!
Bonus Tip: If you prefer savory dishes, you can add chopped fresh fruits and vegetables, a variety of nuts and dry fruits, and even sprouts to make your Oatmeal even more nutritious. Sprinkle some cardamom powder on top to flavor it. You can also place it in the fridge for later use.
Related Article: Healthy Pregnancy Snack- Fresh Fruits, Nature's Ready-Made Snack
Oats are a delicious source of nutrients like calcium, fiber, and folic acid. Oats and oatmeals are considered safe during pregnancy, but make sure to eat in limited quantities to avoid indigestion and diarrhea. Also, if you experience a blocked intestine, contact your doctor immediately. And if you are allergic to gluten, then check with your nutritionist first.
Opt for old-fashioned, or steel-cut Oats. Avoid pre-packaged Oatmeal. Feel free to add milk, nuts, fruits to make it yummier & healthier.