Published 07/26/2024
Updated 11/04/2025
5-minutes read!
Morning sickness refers to the sensation of nausea and the act of vomiting that often occurs during pregnancy. Despite the name, it can happen at any time of day or night. Many individuals experience morning sickness, particularly during the first trimester, although some may endure it throughout their entire pregnancy. Simple home remedies, like snacking throughout the day, sipping ginger ale, or taking over-the-counter medication, can help alleviate nausea.
Proper healthy pregnancy snacks and nutrition during this crucial period are essential for both the mother's health and the baby's development. Here, we explore some nutritious and nausea-friendly foods to eat while pregnant that cater to the unique needs of women in their first trimester.
Folic Acid (Folate): The daily intake of 600 micrograms of folate is essential for the development of your baby’s neural tube and to help prevent birth defects.
Iron: 27 milligrams of iron per day can support increased blood volume and prevent anemia.
Calcium: It is Crucial to intake 1,000 milligrams of calcium per day for the development of your baby’s bones and teeth.
Protein: 70 grams per day is vital for the growth of fetal tissue, including the brain.
Vitamin D: 600 IU per day helps in the absorption of calcium and supports bone health.
Omega-3 Fatty Acids (DHA): 200-300 milligrams per day is important for the development of your baby’s brain and eyes.
Fiber: 25-30 grams per day helps prevent constipation, which is common during pregnancy.
Hydration: Drink at least 8-10 cups of water daily. This is essential for maintaining amniotic fluid levels and supporting increased blood volume.
When you're navigating the challenges of early pregnancy, finding the right foods to keep you nourished while managing morning sickness can be tricky. It’s important to focus on eating nutrient-dense snacks and meals that not only support your growing baby but also help to ease your queasy stomach. In this guide, we’ve compiled a list of good pregnancy snacks for the first trimester that are easy on your digestive system and packed with essential nutrients. These pregnancy nausea-friendly foods can make a big difference in how you feel day-to-day, providing both comfort and the nourishment you need during this critical time.
Nutritional Benefits: Protein essential for the growth and development of the baby and Calcium crucial for the development of the baby’s bones and teeth.
Why It's Nausea-Friendly: Bland but Nutritious! Crackers are bland and can help settle the stomach, while cheese provides essential nutrients without being too heavy.
Nutritional Benefits: Vitamins and Minerals such as vitamins C and A and leafy greens add folate and iron. Smoothies are also a great way to stay hydrated, which is important during pregnancy.
Why It's Nausea-Friendly: Easy to Digest! Smoothies can be sipped slowly and are easier to digest than solid foods.
Recipe Suggestion: Blend banana, spinach, Greek yogurt, and a splash of orange juice for a nutrient-packed smoothie.
Nutritional Benefits: Ginger is rich in antioxidants and known for its ability to soothe the digestive system.
Why It's Nausea-Friendly: Ginger has natural anti-nausea properties, making it a common remedy for morning sickness.
Serving Suggestion: Sip on ginger tea throughout the day and enjoy a few ginger cookies as a light snack.
Nutritional Benefits: Apples provide dietary fiber which aids in digestion. Peanut butter adds healthy fats and protein to the snack.
Why It's Nausea-Friendly: The combination of fiber and protein helps keep blood sugar levels stable, which can prevent nausea.
Nutritional Benefits: Greek yogurt contains probiotics that support gut health. Berries are packed with antioxidants and vitamins.
Why It's Nausea-Friendly: The cool temperature and smooth texture of yogurt can be soothing for an upset stomach.
Serving Suggestion: Top a bowl of Greek yogurt with fresh berries and a drizzle of honey for added sweetness.
Nutritional Benefits: Avocado is rich in monounsaturated fats which are beneficial for heart health. Avocado is also a good source of folate, important for fetal development.
Why It's Nausea-Friendly: The mild flavor and creamy texture of avocado are gentle on the stomach.
Serving Suggestion: Mash half an avocado on whole-grain toast and sprinkle with a pinch of salt and pepper.
Nutritional Benefits: Carrots and cucumbers are high in vitamins and fiber. Hummus provides a good source of plant-based protein.
Why It's Nausea-Friendly: The fresh, crunchy texture can be appealing when you're feeling queasy.
Nutritional Benefits: Bananas are rich in potassium, which helps maintain fluid balance. They provide a quick source of carbohydrate energy.
Why It's Nausea-Friendly: Bananas are easy to digest and can be eaten even when you're not feeling well.
Looking for a pregnancy diet plan that works for you? Explore our complete guide — including options for plant-based diets: Pregnancy Diet Plan.
Warm, comforting, and endlessly versatile — porridge is one of the simplest ways to nourish both you and your growing baby. It’s gentle on digestion, packed with essential nutrients, and can be customized to satisfy sweet or savory cravings. Below, you’ll find some delicious porridge recipe ideas for pregnant women.
Oatmeal with Banana & Chia Seeds
Apple-Cinnamon Oatmeal
Why it works: Naturally sweet, supports digestion, and adds healthy fats.
Cocoa-Berry Oat Porridge
Fuel for Baby and Mom — Pregnant individuals need extra energy—about 340 additional calories per day in the second trimester and 450 more in the third. Healthy snacks help close that gap in a nutrient-dense way.
Eases Nausea & Hunger — Light snacks can help if nausea affects larger meals and prevents your stomach from becoming empty, which may worsen nausea.
Are you struggling with severe nausea during pregnancy? Discover relief strategies in our guide: Pregnancy Nausea Relief.
Keeps Junk Food Cravings in Check — Having nutritious snacks on hand reduces the temptation to reach for less-healthy options.
Plan smaller, frequent meals and snacks every few hours to maintain steady energy and avoid sudden hunger pangs.
Make Healthy Swaps & Treats — Want dessert? Dip fruit in dark chocolate. Craving something savory? Swap chips for kale chips or hummus with crackers.
Prepare healthy alternatives in advance, like fruit, yogurt, nuts, or whole-grain snacks, to satisfy cravings with nutrient-dense options.
Stay Hydrated & Rested — Sometimes thirst or fatigue can masquerade as cravings—drink water and make sleep a priority.
Understand, Don’t Shame — Cravings are common and normal. Balancing them thoughtfully—rather than ignoring or overindulging—is a healthy approach.
Pregnant women generally need about 60–71 grams of protein per day, depending on the stage of pregnancy. In the first trimester, requirements are around 46 g/day, while in the second and third trimesters, they increase to about 71 g/day (~1.1 g/kg body weight) to support the baby’s growth and maternal tissue changes.
According to the Institute of Medicine (IOM), these targets are based on the baseline adult requirement of 0.8 g/kg/day. More recent analyses, such as Murphy et al. (2021), confirm these standards and suggest that some women may benefit from slightly higher intakes—up to 75–100 g/day, particularly later in pregnancy. Protein is essential for building the baby’s muscles, organs, and brain, as well as for maintaining maternal tissues and steady energy levels.
During pregnancy, your immune system is weaker and your baby’s is still developing, making both of you more vulnerable to foodborne illnesses like listeriosis and toxoplasmosis. These illnesses can be caused by bacteria or parasites in foods like unpasteurized dairy, undercooked meat, raw seafood, deli meats, and unwashed produce. While symptoms may not always appear, the risks to your baby can be serious. To stay safe, follow four key steps: clean hands and surfaces, separate raw and cooked foods, cook to safe temperatures, and chill food properly. Avoid high-risk foods, and practice good hygiene to help ensure a healthy pregnancy.
To help manage pregnancy nausea, try grazing throughout the day by eating smaller snacks rather than three large meals, which can prevent your stomach from becoming too empty. Staying hydrated is also crucial, so drink plenty of water and consider electrolyte solutions if you're dealing with severe nausea. Strong smells can often trigger nausea, so it's wise to choose foods with mild odors. Most importantly, listen to your body and eat what sounds appealing; often, your body will guide you toward the nutrients it needs.
Navigating the first trimester of pregnancy can be challenging, especially with the added discomfort of nausea. However, by choosing healthy pregnancy snacks that are nutritious and nausea-friendly, you can ensure that you and your baby get the essential nutrients needed for a healthy pregnancy. Remember, it's important to listen to your body and consult with your healthcare provider for personalized advice tailored to your specific needs.
Rondanelli M, Perna S, Cattaneo C, Gasparri C, Barrile GC, Moroni A, Minonne L, Lazzarotti A, Mansueto F, Mazzola G. A food pyramid and nutritional strategies for managing nausea and vomiting during pregnancy: a systematic review. Foods. 2025;14(3):373. doi:10.3390/foods14030373. [mdpi]
Johns Hopkins Medicine. (n.d.). 5 snack foods to eat while pregnant. In Johns Hopkins Medicine [Internet]. Johns Hopkins Medicine [JHM]
Institute of Medicine (US) Panel on Macronutrients; Subcommittees on Upper Reference Levels of Nutrients and Interpretation and Uses of Dietary Reference Intakes; Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington (DC): National Academies Press (US); 2005 [IOM]
Murphy MM, Higgins KA, Bi X, Barraj LM. Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003–2012. Nutrients [Internet]. 2021 Mar;13(3):795. [PMC]
U.S. Food and Drug Administration (FDA). (n.d.). Food safety for moms-to-be at a glance. In U.S. Food and Drug Administration [Internet]. [FDA]
Northwestern Medicine. (2025). An OB-GYN’s guide to cravings during pregnancy. In Northwestern Medicine HealthBeat [Internet]. Northwestern Medicine. [HealthBeat]
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Erica is a seasoned content writer and journalist with a deep passion for transforming complex topics into compelling, relatable narratives. Since launching her writing career in 2009, she has championed the power of storytelling to educate, inspire, and connect with readers on a personal level. Erica excels at diving deep into subjects through meticulous research, then crafting stories that are not only informative but also unforgettable. With expertise in marketing, education, sustainable medicine, pregnancy, and motherhood, she has a unique ability to create content that resonates deeply with her audience. Erica is particularly passionate about how advancements in these fields can empower women, enhance their well-being, and create lasting positive impacts.
Erica is a seasoned content writer and journalist with a deep passion for transforming complex topics into compelling, relatable narratives. Since launching her writing career in 2009, she has championed the power of storytelling to educate, inspire, and connect with readers on a personal level. Erica excels at diving deep into subjects through meticulous research, then crafting stories that are not only informative but also unforgettable. With expertise in marketing, education, sustainable medicine, pregnancy, and motherhood, she has a unique ability to create content that resonates deeply with her audience. Erica is particularly passionate about how advancements in these fields can empower women, enhance their well-being, and create lasting positive impacts.
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