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Nutrition Tips for Morning Sickness

Nausea and vomiting during pregnancy affects nearly 75% of pregnant woman. Anyone who has experienced, “morning sickness” knows that “all day sickness” might be a better term. It is so tough when we want to do everything we can to nourish our growing baby while our bodies are saying no to some our favorite and most nutrient dense foods.

While you cannot completely avoid morning sickness, you can try some of the tips below to help lessen or alleviate your symptoms. Remember that everyone’s body is different and what works for someone else might not work for you.

1. Two very common nausea triggers during pregnancy are becoming too hungry or too full. Try eating smaller, more frequent meals and snacks. You can also try eating more slowly and mindfully.

2. Blood sugar fluctuations are another common nausea trigger during pregnancy. Try pairing your carbohydrates with some protein and/or fat containing foods to help stabilize your blood sugars.

3. Eat whatever you can keep down! Carbohydrates tend to be the easiest to digest foods. If you are tolerating carbohydrates- try pairing them with even a little bit of protein and/or fat (Examples include Greek yogurt, eggs, nuts/seeds, cottage cheese, etc) to help stabilize your blood sugars to help with nausea.

4. Try keeping a snack at bedside for when you wake up in the morning. Nuts are a great option because they contain protein and healthy fats. If you notice quick movements worsen your nausea, try to move slowly and mindfully in the morning.

5. Try to stay hydrated. Instead of drinking large quantities of water with meals, try sipping on water between meals to help with nausea.

6. Try to give yourself some grace! This time will pass, and you will get through it! Since there is little evidence that certain foods help relieve nausea symptoms, I recommend eating whatever pregnancy safe foods you crave and can tolerate. The most important thing you can do is whatever works for you! You got this!

If you would like to schedule a nutrition appointment with a Registered Dietitian who specializes in prenatal nutrition, please contact Nourish Family Nutrition at 410-370-0415 or schedule directly online at nourishfamily.com

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