13/06/2021
Nutritional Tips for morning sickness...
If you are experiencing nausea early in pregnancy, don’t panic. It is caused by hormonal changes that begin from 4th week until around 15th week of pregnancy. Be cautious!!
Around the 20th week, since hormones rise again
With morning sickness you are especially sensitive to food’s
appearance, texture and/or smell.
It is not expected that you will be able to tolerate a balanced diet until the nausea improves. During this time, energy from any foods is acceptable. Give into your cravings!!
Eat small amounts of foods that appeal to you as soon as
you are hungry.
➤ Start with a few bites every 15 minutes.
➤ When this is working, try a few more bites every 30 minutes, then a few more every 45 minutes.
➤ Slowly work your way to mini meals every 2–3 hours.
2. Choose carbohydrates to help prevent low blood
sugar which can cause nausea.
ex-
➤ Crackers, toasts, rice cakes
➤ Tea biscuit, rolls, cinnamon buns
➤ Raisin bread, cereal bars, Rice Krispie, dry cereal
➤ Hot instant cereal, cooked cereal
➤ Vanilla wafers, plain biscuits, ginger cookies
➤ White rice
➤ Plain baked potato, mashed potato
➤ Plain noodles, Chinese instant noodles (dry or cooked)
Fluids / “Wet” foods
➤ Flat ginger ale, ginger tea (hot water poured over grated
ginger)
➤ Lemonade, lemon Jello, lemon slush (lemonade over
crushed ice), lemon sorbet, water flavoured with lemon
➤ Fruit juices, fruit beverages, fruit crystals
➤ Bottled water, flavoured sparkling water, soda water
➤ Popsicles, juicesicles, fruit slushes
➤ Safe herbal teas (Ex- citrus peel, ginger, lemon balm,
linden flower, orange peel, rose hip)
➤ Melons, canned fruits, individual fruit cups, frozen fruit
3. Drink plenty of liquids, but only very small quantities at a
time, between meals, rather than with meals. Wait approximately 30 minutes or more after your meal to drink liquids.
4. Avoid fatty and fried foods, such as butter, margarine,
mayonnaise, bacon, gravies, sauces, salad dressings, crusts, pastries, fried meats, french fries and ice cream. They are hard to digest and may cause nausea.
5. Avoid highly spiced foods. Salt to taste and choose seasonings like parsley to add flavor to your food.
6. Avoid foods and beverages with strong odors, such as fish, meat and coffee, that may aggravate symptoms.
7. Avoid caffeine – regular coffee, tea, cola drinks and chocolate.
8. Avoid very hot or very cold foods and liquids
