Mini-meals to avoid morning sickness

by Peg Plumbo

I am eight weeks pregnant and am suffering from morning sickness all day long. I've lost my appetite and need some suggestions. Also, is it dangerous to eat only foods that I can tolerate and leave out the foods like green, leafy vegetables that are recommended during pregnancy?

answer

This can be very upsetting and stressful in early pregnancy but, fortunately, pregnancy nausea is self-limiting and usually only a problem during the first trimester (until the time of the fourth missed period). However, if it extends well into the second trimester, if you are unable to hold food down at all or if you are losing weight you should be checked out by your GP. There are some rare complications in pregnancy that may cause severe nausea and vomiting.

Despite the fact that intermittent vomiting is a problem for the mum, most babies aren't affected in any way if you can hold down fluids and easily digestible foods. During your antenatal visits, you should be checked for ketones in the urine. Ketones are by-products of fat metabolism (when the body burns fat because there are no available carbohydrates), and have been known to be toxic to developing babies. Some women need to be hospitalised for a few days for intravenous fluid treatment to get their electrolytes back to normal. Some medicines can help as well.

Folate deficiency has been implicated in extreme nausea. Be sure you are getting at least 400 micrograms of folic acid per day. If you are taking a vitamin supplement this will contain folic acid, but it could also be contributing to the nausea. The iron in vitamin supplements could also be a problem. It is better to take folic acid supplements separately until the nausea subsides.

Here are some tips:

Eat small, frequent meals every two hours (even through the night, if you can do that).
Eat dry crackers or ginger biscuits before getting up.
Eat a high-carbohydrate diet: dry toast, honey, banana, baked potato, muesli and other wholegrain breakfast cereals, steamed rice, tofu.
Drink sweet juices or plain water in the morning.
Avoid strong smells, fatty foods, spicy foods. Some women cannot tolerate milk, eggs or meat.
There is some evidence that acupressure on the wrists helps nausea.
Take vitamin B6 supplements, 50 milligrams, twice a day.
Do not drink alcohol or smoke and limit coffee to a maximum of four cups during the first trimester.
Try peppermint tea.
Try ginger tea: boil ginger root in water, strain and serve with honey.
Candied ginger may also help.
Make sure you get lots of love and support - and less stress.

If you are very concerned see a dietician, who can tell you how to get the most nutrition from a little food.

It is perfectly okay to eat just the foods you can tolerate rather than forcing down foods that might increase your nausea.

I hope this helps and best of luck.

ivillage uk

Mini-meals to avoid morning sickness