Congratulations you are pregnant! Exciting times ahead and what a responsibility; you are the sole provider of nutrition for your unborn baby. And as if that wasn’t enough, you also have to deal with nausea, tiredness, aches… Who would be pregnant!?
As someone who couldn’t open my mouth without being sick for a period of pregnancy I would rather not repeat, I am very sympathetic of the reader who requested this post.
Here are some tips for eating well whilst being nauseous.
Tip 1: Keep Hydrated
The most important thing to make sure you do when you are pregnant and nauseous is to stay well hydrated. This is often the reason women end up in hospital in pregnancy with their ‘morning sickness’. Small sips of water totalling about 2 litres a day is the aim. If you can’t stomach plain water, add unsweetened squash or have some decaffeinated tea (although don’t drink 2 litres of tea or it may affect your iron absorption!). Avoid sweetened drinks, for the sake of your teeth but also your mood. Avoid having more than 2 cups of caffeinated tea or coffee a day.
Tip 2: Snack well
You may find it helpful to have small meals or snacks throughout the day, rather than big meals. Strong flavours and smells can often make you feel more nauseous so dry foods such as wholemeal crackers or breadsticks can help. Better still, vegetable sticks such as carrots, celery, cucumber, peppers, and raw baby sweetcorn or raw sugar snap peas are a great snack. If you feel you need more calories, dip them in homous or have them with a handful of nuts or seeds. Plain yoghurt is also a good snack with a handful of berries.
Tip 3: Limit sugary and high fat snacks
If you don’t have sugary or high fat snacks in the house, it makes it a lot harder to eat them! Yes, you can send your partner out to get some but at least they are not right under your nose. If you can, limit sugary or high fat snacks to one a day. This includes highly processed snacks. Remember cravings last about 20 minutes usually. If you feel like you want a snack, have a drink of water, go away and do something else and if you still want something to eat, try and have something savoury and within the balance of the Eatwell Guide. If you can have snacks which are high in fibre, this can help reduce the risk of constipation too.
Tip 4: It’s all about balance
As always, try and stick to the Eatwell Guide. If you have already had lots of starchy carbohydrates today, it might be time for some protein (eg pulses, meat, fish, eggs, nuts), some fruit and veg, or some dairy (or alternatives like almond or soya milk).
Tip 5: Don’t kid yourself, you are not eating for two.
Yes, you are eating for 2 in a sense but not in the way we often think of it. You need nutrients for your baby but you only need extra calories in the last trimester. Even then you only need 200kcal extra a day (which you get from 50g cheese, a chicken leg or a bagel). If you eat lots of extra calories in pregnancy, you only have to get rid of them later, so if you can avoid unnecessary weight gain in pregnancy, it helps later down the line.
For further tips on eating well during pregnancy, check out download a free factsheet