Practical Tips to Increase Nutritional Intake Through Morning Sickness

Wilted flower to represent nutritional needs when suffering from morning sickness

Dealing with morning sickness can be challenging, especially when you're hyper-conscious of what you're putting into your body for both you and your baby. Here are some practical tips from our experts to help you manage morning sickness and increase your nutritional intake.

Firstly, some food is better than no food and if you are not able to keep anything down, always speak with your healthcare professional.

Stay Hydrated
Keeping hydrated helps maintain amniotic fluid levels, supports digestion, and reduces the risk of urinary tract infections, which are more common during pregnancy. Fluids also help to counter the dehydrating effects of vomiting. You can also try adding lemon or ginger to your water for some extra flavour.

Eat Small, Frequent Meals
Instead of having three large meals a day, try eating smaller, more frequent meals. This can help prevent your stomach from becoming too full, which can trigger nausea. Opt for nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.

These provide a concentrated source of vitamins, minerals, and hydration. Using ingredients like berries, spinach, and yoghurt can offer a mix of essential nutrients, including calcium and antioxidants, vital for both mother and baby's health. The Smoothery offer superfood smoothie blends that we love!

Trigger Foods and Timings
Pay attention to what foods trigger your morning sickness and try to avoid them. Common trigger foods include spicy, greasy, or overly sweet foods. You may also notice daily patterns for when your morning sickness is worse that you could avoid.

Snack Smart
Keep healthy snacks on hand to munch on throughout the day. Nuts, seeds, yogurt, and whole grain crackers are great options that can provide a good source of nutrients. Snacking can also help keep your blood sugar levels stable, which can help alleviate nausea.

Consider Prenatal Vitamins
If you are struggling to get all the necessary nutrients from your diet, consider taking prenatal vitamins. These supplements can help fill in any nutritional gaps and ensure that you and your baby are getting all the essential vitamins and minerals you need. While food-first approaches are ideal, supplements can play a critical role in ensuring adequate nutrient intake during pregnancy, especially when dealing with morning sickness. A high-quality prenatal vitamin can support nutritional needs, providing peace of mind. Consult with a healthcare provider to select a supplement that complements your dietary intake and meets pregnancy nutritional standards.

Nutrient-dense Foods
Foods like lean proteins, whole grains, fruits, and vegetables are packed with vitamins, minerals, and fiber, supporting fetal development and maternal health. These nutrients contribute to critical functions like cell growth and brain development.

Cold Meals
Cold or room temperature meals can be less nauseating as they tend to have milder smells compared to hot meals. This can make it easier to eat and retain more nutrients, essential for baby's development.

When to Seek Medical Advice: If morning sickness becomes severe, leading to dehydration, weight loss, or a significant decrease in quality of life, please seek medical advice. Persistent or severe symptoms may indicate hyperemesis gravidarum, a condition requiring medical intervention.

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