What should I eat when experiencing morning sickness?

Eat small and frequent meals, choose easy-to-eat and nutritious foods

How can I avoid morning sickness?

Eat small and frequent meals, choose easy-to-eat foods, and drink plenty of water

Pregnancy meal plansOctober 9, 20262 min readUpdated October 9, 2026

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

When pregnant, eating becomes more important than ever. However, many women experience morning sickness, making eating a challenge. In this article, we will introduce nausea-friendly pregnancy meals that are easy to eat and still cover key nutrients.

Nutrient Analysis

According to the World Health Organization (WHO), pregnant women need to ensure they get enough nutrients to support the development of their baby. Essential nutrients include iron, folic acid, calcium, and protein. However, when experiencing morning sickness, eating becomes difficult, and many women face nutrient deficiencies.

Meal Suggestions

Here are some meal suggestions that are easy to eat and nutritious when experiencing morning sickness:

Chicken soup: easy to eat, rich in protein and calcium
Plain rice porridge: easy to eat, rich in carbohydrates and fiber
Fresh fruit: rich in vitamins and minerals, easy to digest
Yogurt: rich in calcium and protein, easy to digest
Sandwiches: easy to eat, rich in protein and carbohydrates

Combining and Avoiding

When experiencing morning sickness, it's best to avoid heavy, fatty, and salty foods. Instead, combine easy-to-eat and nutritious meals. For example, you can combine chicken soup with plain rice porridge or eat fresh fruit with yogurt.

Practical Tips

Here are some practical tips when experiencing morning sickness:

Eat small and frequent meals: helps with digestion and reduces nausea
Choose easy-to-eat foods: helps avoid discomfort and nausea
Drink plenty of water: helps prevent dehydration and supports the development of your baby
Use a meal planner to plan your meals and ensure you get enough nutrients.

When to Seek Help

If you're experiencing severe morning sickness and having trouble eating, seek help from your doctor or a registered dietitian. They can help you plan your meals and ensure you get enough nutrients for your baby's development.

Explore on Pregnancy Meal Planner

Use these Pregnancy Meal Planner pages next — each link goes to a different part of the site:

Sources

World Health Organization (WHO): Nutrition counselling during pregnancy
Centers for Disease Control and Prevention (CDC): People at Risk: Pregnant Women — Food Safety

Educational overview inspired by Pregnancy Meal Planner Editorial. Not a verbatim copy.

Frequently asked questions

What should I eat when experiencing morning sickness?: Eat small and frequent meals, choose easy-to-eat and nutritious foods
How can I avoid morning sickness?: Eat small and frequent meals, choose easy-to-eat foods, and drink plenty of water
Who should I seek help from when experiencing severe morning sickness?: Seek help from your doctor or a registered dietitian

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