Nausea-Friendly Pregnancy Meals: Easy to Eat and Nutritious
Smaller meals, gentler textures, and nutrient-dense snacks when morning sickness makes eating hard
Keywords
Pregnancy Meal Planner Team · Pregnancy Meal Planner Nutrition Editorial (WHO/CDC/NHS/ACOG)
Introduction to Morning Sickness and Prenatal Nutrition
Morning sickness is one of the most common symptoms of pregnancy, affecting around 80% of pregnant women. During this time, eating can become challenging due to nausea and vomiting. However, nutrition remains crucial for the development of the fetus and the mother's health. According to the World Health Organization (WHO), nutrition during pregnancy should be ensured to provide adequate nutrients for both the mother and the fetus.
Choosing Easy-to-Digest Foods
When experiencing morning sickness, it's essential to choose foods that are easy to digest. These foods should have a soft texture and be easy to chew and swallow. Some suggestions for easy-to-digest foods include:
- Chicken or vegetable soup
- Porridge or soft-cooked rice
- Soft fruits like bananas or apples
- Yogurt or milk
- Soft bread or crackers
According to the Centers for Disease Control and Prevention (CDC), pregnant women should avoid eating high-risk foods, such as sushi, sashimi, or raw meat.
Nutritious Snacks
Snacks are an essential part of a pregnant woman's diet, especially when experiencing morning sickness. Snacks should be nutritious and easy to digest. Some suggestions for snacks include:
- Fresh fruits and vegetables
- Yogurt or milk
- Soft bread or crackers
- Legumes or nuts
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should consume around 300 extra calories per day to meet the energy needs of the fetus.
Nutrient-Dense Foods
Some nutrient-dense foods that pregnant women should consume include:
- Cooked chicken or beef
- Cooked fish (except for high-mercury fish)
- Eggs
- Fresh fruits and vegetables
- Yogurt or milk
According to the Food and Drug Administration (FDA), pregnant women should limit their consumption of high-mercury fish, such as shark or swordfish.
Conclusion
Prenatal nutrition is crucial, especially when experiencing morning sickness. Pregnant women should choose easy-to-digest foods, nutritious snacks, and nutrient-dense foods. For more information on prenatal nutrition, you can visit our meal planner page or read more about prenatal nutrition.
When to Seek Help
If you're having trouble eating or experiencing severe symptoms, you should seek help from your doctor or a registered dietitian. They can provide you with personalized advice and guidance on prenatal nutrition.
Explore on Pregnancy Meal Planner
Use these Pregnancy Meal Planner pages next — each link goes to a different part of the site:
- nausea-friendly pregnancy meal plan
- pregnancy meal plan articles
- nausea and eating topic hub
- Pregnancy Meal Planner Premium
Sources
- World Health Organization (WHO): Nutrition Counselling During Pregnancy
- Centers for Disease Control and Prevention (CDC): Food Safety for Pregnant Women
- American College of Obstetricians and Gynecologists (ACOG): Nutrition During Pregnancy
- Food and Drug Administration (FDA): Food Safety for Pregnant Women
Educational overview inspired by Pregnancy Meal Planner Editorial. Not a verbatim copy.
Frequently asked questions
- What should I eat when I have morning sickness?
- You should choose foods that are easy to digest, such as chicken or vegetable soup, porridge, or soft fruits.
- What foods should I avoid when I have morning sickness?
- You should avoid eating high-risk foods, such as sushi, sashimi, or raw meat.
- How many extra calories should I consume per day during pregnancy?
- According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should consume around 300 extra calories per day to meet the energy needs of the fetus.
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