A Proper Diet for Pregnant Women with Morning Sickness
Morning sickness is common among many pregnant women, especially in the first trimester. Below are some nutritional guidelines to help reduce nausea, fatigue, and improve overall eating habits.
1. Eat Small, Frequent Meals
- Have 5 – 6 small meals a day instead of 3 large meals.
- Avoid letting your stomach get too empty or too full, as this can worsen nausea.
- Eat a light snack before bed and right after waking up to prevent low blood sugar.
2. Choose Easily Digestible Foods
- Carbohydrate-rich foods: toast, rice, sweet potatoes, potatoes, plain crackers.
- Protein-rich foods: eggs, yogurt, tofu, lean meats.
- Vegetables and fruits: provide essential vitamins and minerals, help digestion, and prevent constipation.
3. Avoid Foods That Irritate the Stomach
- Greasy, spicy, overly sweet, or salty foods: can worsen nausea.
- Strong-smelling foods: garlic, onions, fermented foods.
- Caffeine, alcohol, and carbonated drinks: can upset the stomach and are not good for the baby.
4. Stay Hydrated
- Drink 2 – 2.5 liters of water per day (plain water, coconut water, sugar-free fruit juice, warm ginger tea).
- If drinking water worsens nausea, take small sips instead of drinking too fast.
- Include soup and broth in meals to maintain hydration.
5. Tips to Reduce Morning Sickness
- Eat plain crackers or a handful of nuts before getting out of bed in the morning.
- Drink ginger tea or warm lemon water to ease nausea.
- Avoid eating immediately after waking up; rest for a while before breakfast.
- Smell citrus fruits like oranges, lemons, or mint to relieve nausea.
6. Proper Vitamin Supplements
- Vitamin B6: helps reduce nausea (found in bananas, avocados, chestnuts, potatoes).
- Folic acid: essential for fetal development (found in leafy greens, whole grains, beans).
- Iron and calcium: should be taken according to a doctor’s recommendation.
7. When to See a Doctor?
If morning sickness becomes severe, causing excessive weight loss, an inability to eat or drink, or signs of dehydration (sunken eyes, dry lips, reduced urination), seek medical attention immediately.
A well-balanced diet can help reduce morning sickness and ensure proper nutrition for both the mother and baby. If any unusual symptoms appear, consult a doctor for personalized guidance.
