Morning Sickness Nutrition Plan

You might spend the first few weeks of pregnancy imagining how you are going to nourish your baby with a variety of nutrient-rich foods. Your diet plan consists of kale salads and fresh fish to take in the omega-3 fatty acids that your body needs. And then, nausea begins. All previous plans are thrown out, and it’s time to come up with a morning sickness nutrition plan.

Foods That Help with Pregnancy Nausea

While it usually is helpful to have a diet with foods that are high in protein that will keep you feeling full longer, it can be hard to do because of pregnancy nausea. Try to eat foods that are easy to digest but still nutritious, like:

  • Soft Fruits: Grapes and oranges can be eaten in small pieces and slowly ingested when you are feeling sick.
  • Watery vegetables: Cucumbers and celery can break down more effortlessly because of their high water content. They are neutral in taste, and they still contain many nutrients and fiber.
  • Soft, cooked vegetables: In order to make dense vegetables more tolerable, you can cook them until they are soft.
  • Pureed vegetable soup: Many times, vegetables can be easier to eat when they are sipped from a spoon in small quantities.
  • Eggs: A great source of protein can be found in eggs. They are soft and do not sit in the stomach, waiting to settle and causing discomfort. Eggs are digested quickly.
  • Lightly seasoned meats: Small amounts of meat can be eaten if they do not taste or smell too strongly.

When you are fighting morning sickness, you don’t have to avoid healthy foods altogether. Consider this list when you reach for your next snack to help fight nausea.

Foods to Avoid

Foods that are rough on your body, including foods that you have to chew for a long time and may feel tough when swallowed, are foods to avoid when you’re feeling sick. Avoid foods like:

  • Whole nuts
  • Beans
  • Foods cooked in a lot of oil
  • Fried foods
  • Raw, dense vegetables like carrots and broccoli

These healthy foods that may be a part of your regular diet may not sit well with your morning sickness. You can still find ways to eat them by blending up the nuts or beans or cooking the vegetables. Or you can wait until your stomach is feeling better to try them again.

Suggested Snacks

Coming up with a list of snacks to have on-hand that are healthy and soothe your upset stomach will help you during morning sickness. Here are some suggestions:

  • Crackers and cheese
  • An orange
  • Pureed vegetable soup
  • Thinly sliced apple with almond butter
  • Dried fruit in small amounts
  • Hummus with celery or cucumbers
  • Cereal with milk

At Hana Tonic, our liquid remedy for morning sickness contains ginger and a variety of ingredients that are proven to soothe upset stomachs. Our nutrient-filled ginger shot also includes powerful properties to boost your immune system. Our bottles are sustainably packaged and are easy to grab on your way out the door each morning. If a wave of nausea unexpectedly hits, you can be prepared with Hana Tonic.