Planning your meals when you're struggling with morning sickness can be a real challenge.
Planning meals can be time-consuming in and of itself, but add nausea
to the mix and it feels like an impossible task. Not to fear, because today I'm going to show you
what you can eat in a day when you have morning sickness. Stay tuned!
Hi there! A really big and warm welcome from me,
Melanie McGrice. I'm a specialist pre and postnatal dietitian and one of my
favourite things to do is help pregnant and new mums navigate the nutrition world
to make sure that they are as healthy as they can be and feel their absolute best.
So, what should you eat when you are pregnant but struggling with
morning sickness? Let's run through the day.
On waking: If you struggle with morning sickness early in the morning, my advice is to start
the morning off with a dry cracker or a piece of toast. You may even want to keep some dry crackers
on your bedside table so that you don't have to go far to get to them. Slowly munch on a cracker
or two until you feel your stomach settling and then slowly get up and start your day.
Breakfast: Take your prenatals with breakfast. Taking multivitamin and mineral supplements on
an empty stomach can cause nausea at the best of times. Pairing them with your breakfast meal can
make them easier to tolerate. For breakfast you can try a delicious banana berry smoothie. Blend
a ripe banana with some milk or natural yoghurt, berries and nut butter of choice. Add a few blocks
of ice to cool everything down and slowly sip on your smoothies through the course of the morning.
Morning snack: Have a handful of roasted and salted nuts.
Dry, salty foods are usually well tolerated when you're feeling
nauseous and the nuts will give a boost of healthy fats and protein.
Lunch: Salads always make a tasty and healthy lunch.
Why not try some fresh, cool watermelon paired with baby spinach,
chickpeas and some pasteurised feta sprinkled with pumpkin seeds. This is a simple but
nutritious salad that will leave you feeling satisfied without making you feel overfull.
Afternoon snack: If you're at home you can have some delicious 'nice-cream' or if you're out and
about you can munch on one or two peanut butter protein balls, I discussed both of these recipe's
in my previous video so give that a quick review to refresh your memory if you need to.
Dinner: For dinner, why not make a warm squash, carrot and ginger soup. Not only is it
a nourishing and hearty soup but the ginger helps to take the edge off your nausea. Add some silken
tofu to your soup while cooking and blend at the end with an immersion blender. The tofu will
increase the protein and calcium content of your soup and also make it extra creamy and delicious.
Before bed snack: For your last snack of the day, have a few handfuls of homemade trail mix.
Combine dried fruit, nuts, seeds, pretzels and dark chocolate chips together and enjoy
while you wind down for the night. This is a nutritious but fun way to end off your day.
While mild morning sickness is completely normal and to be expected, if you find that
you're missing meals, having trouble getting through normal activities or are losing weight
because of nausea and vomiting it's important that you seek help from a prenatal dietitian.
For more insightful tricks and tips on how to manage your morning sickness, don't forget to head
on over to melaniemcgrice.com/shop to get your very own copy of our morning sickness toolkit.
Although mild morning sickness is completely normal and will most probably go away once you're
in your second trimester, that doesn't mean you need to struggle through your first few months.
Take care!