MS, RD, LDN, CSSD, CBS
Rachel holds a Master’s in Nutrition Communication from Tufts University and is also a Board Certified Specialist in Sports Dietetics. She works as a nutrition and wellness coach with focuses on infant and maternal nutrition, and mindful eating.
When pregnant, nausea is one of the many symptoms you may experience, and it does not only happen in the morning – some women may experience it all throughout the day. Feeling queasy can impact your ability to take in the nutrients needed for both you and your baby, so doing what you can to help mitigate nausea is important. Fortunately, both how and what you eat may help relieve this symptom.
The below meal, snack, and recipe ideas may help alleviate nausea, including Vitamin B6, ginger, and citrus. Other ways to help manage this symptom include eating frequent, small portions as well as choosing low fat foods. As always, be sure to meet your fluid needs, which for pregnancy is ten 8 ounce cups per day.
Vitamin B6 is found in both animal proteins such as tuna*,
turkey, beef, chicken, and salmon; as well as in plants such as sweet potato,
cabbage, winter squash, pinto beans, avocado, lentils, sunflower seeds,
spinach, and bananas.
*Pregnant women should eat no more than 6 ounces of high mercury fish per week
**If using deli turkey, be sure to heat in pan or microwave until steaming
For more on this topic, check out the following article:
Supplementing | Nutrition
Recipes & Meal Plans | Pregnant
Recipes & Meal Plans | Nutrition
Recipes & Meal Plans | Mama
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