Tips for What to Eat During the First Trimester if You’re Dealing with Morning Sickness
Morning sickness is a common challenge during early pregnancy, often causing nausea and food aversions. Despite a diminished appetite, eating can actually alleviate nausea.
“It’s better to have something in your stomach than to go without eating or drinking,” says Natasha Eziquiel-Shriro, RDN from Zaya Care. “Being dehydrated or very hungry can make you feel worse.”
Here are some tips to help you eat healthily while managing nausea and food intolerances in the first trimester:
1. Avoid Foods with Strong Odors
Foods with strong smells can trigger nausea more than those with mild odors.
2. Choose Cold Foods
Opt for frozen smoothies and salads packed with nutrients. Cold foods are less likely to cause nausea than hot foods with strong odors.
3. Use Natural Remedies
Peppermint, lemon, and ginger can safely reduce nausea. Try sucking on peppermint candies or eating a slice of pickled ginger.
4. Eat Protein Foods Before Bed
Protein-rich foods such as eggs, meat, poultry, seafood, beans, nuts, tofu, yogurt, and cottage cheese can help stabilize your blood sugar and reduce morning sickness.
Also read: Top Foods To Eat In The First Trimester Of Pregnancy
5. Drink Sparkling Water
Carbonation can reduce stomach acidity, easing nausea. Instead of sugary sodas, opt for sparkling water.
6. Opt for Bland Foods
Bland foods like toast or crackers are easier to stomach when you’re nauseated, compared to spicy foods that can upset your stomach.
7. Eat Small, Frequent Meals
Large meals can cause heartburn and stomach upset. Smaller, more frequent meals and snacks keep your calorie intake consistent without overwhelming your stomach.
8. Choose Soft Textures
Foods with low fiber content and soft textures are easier to digest if you’re feeling nauseated.
9. Snack on Healthy Foods
Avoid sugary snacks and processed foods. Instead, choose nuts, cheese, yogurt, or flatbread with hummus for nutrient-rich options.
10. Get Fresh Air
“Air matters!” says Eziquiel-Shriro. Fresh air can help alleviate nausea, so avoid stale, smoky, or perfumed environments. Take walks outside or open windows for fresh air circulation.
Calorie Intake During the First Trimester
You don’t need extra calories in the first trimester beyond the 1,800 to 2,000 recommended for non-pregnant women. Focus on nutrient-dense foods to maximize the benefits for both you and your baby.
Working with a Prenatal Nutritionist
A prenatal nutritionist can guide you through dietary challenges during pregnancy, addressing issues like morning sickness, food aversions, constipation, and heartburn. They can help you ensure optimal nutrition and weight gain.
At Zaya Care, we can connect you with a prenatal nutritionist who accepts your insurance and preferred visit type (online, in-person, etc.). During your first session, a nutritionist will review your health history, diet, and lifestyle to create a personalized nutrition plan.
For more information and to find a prenatal nutritionist, visit babyix.com.
Start your baby’s development on the best possible footing by ensuring you get the right nutrition during the crucial first trimester.
