Nausea and vomiting are common in pregnancy, affecting around 50% of women. It usually improves by the end of the first trimester. Try not to worry if you can’t eat much on some days. Remember that you don’t need to gain any weight this trimester. Try to keep your fluids up and eat when you feel you can.
If you are affected by morning sickness, you may find these tips helpful:
- Allow yourself plenty of time to get out of bed. If you usually get up at 6:00 am, set your alarm for 5:00 am. It is a good idea to keep some whole grains cookies or dry cereal by your bed so you can put something in your stomach as soon as you wake up.
- Sip on fluids through the day and when you feel sick. eg. fruit juices (home-made & fresh preferably), lemon juice (nimbu pani) and squash may be better tolerated.
- Try eating smaller portions at mealtimes, with frequent snacks in between.
- Starchy foods are often better tolerated, e.g. sandwiches, toast, crackers or breadsticks.
- Avoid overly spicy and fatty foods – blander foods may be better.
- Foods and drinks containing ginger may help, e.g. ginger water (infusion) or ginger beer. You could also try peppermint or chamomile tea.
- Cold foods (sandwich, raw vegetables)
- Bland foods (soups, plain baked potato)
- Keep meals small, but eat frequently
- Foods rich in vitamin B6