Combating Nausea: 8 Healthy Pregnancy Snacks

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.

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Recommended Key Nutrients for Early Pregnant Women 

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   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.

   
   


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   Iron: 27 milligrams of iron per day can support increased blood volume and prevent anemia.

   
   


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   Calcium:  It is Crucial to intake 1,000 milligrams of calcium per day for the development of your baby’s bones and teeth.

   
   


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   Protein: 70 grams per day is vital for the growth of fetal tissue, including the brain.

   
   


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   Vitamin D: 600 IU per day helps in the absorption of calcium and supports bone health.

   
   


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   Omega-3 Fatty Acids (DHA): 200-300 milligrams per day is important for the development of your baby’s brain and eyes.

   
   


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   Fiber: 25-30 grams per day helps prevent constipation, which is common during pregnancy.

   
   


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   Hydration: Drink at least 8-10 cups of water daily. This is essential for maintaining amniotic fluid levels and supporting increased blood volume.

   
   

Recommended Quick Snacks for Pregnancy

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.  

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Crackers and Cheese

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  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.

  
  


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  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.

  
  

Smoothies

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  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.

  
  


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  Why It's Nausea-Friendly: Easy to Digest! Smoothies can be sipped slowly and are easier to digest than solid foods.

  
  


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  Recipe Suggestion: Blend banana, spinach, Greek yogurt, and a splash of orange juice for a nutrient-packed smoothie.

  
  

Ginger Tea and Ginger Cookies

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  Nutritional Benefits: Ginger is rich in antioxidants and known for its ability to soothe the digestive system.

  
  


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  Why It's Nausea-Friendly: Ginger has natural anti-nausea properties, making it a common remedy for morning sickness.

  
  


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  Serving Suggestion: Sip on ginger tea throughout the day and enjoy a few ginger cookies as a light snack.

  
  

Apple Slices with Peanut Butter

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  Nutritional Benefits: Apples provide dietary fiber which aids in digestion. Peanut butter adds healthy fats and protein to the snack.

  
  


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  Why It's Nausea-Friendly: The combination of fiber and protein helps keep blood sugar levels stable, which can prevent nausea.

  
  

Greek Yogurt with Berries

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  Nutritional Benefits: Greek yogurt contains probiotics that support gut health. Berries are packed with antioxidants and vitamins.

  
  


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  Why It's Nausea-Friendly: The cool temperature and smooth texture of yogurt can be soothing for an upset stomach.

  
  


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  Serving Suggestion: Top a bowl of Greek yogurt with fresh berries and a drizzle of honey for added sweetness.

  
  

Avocado Toast

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  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.

  
  


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  Why It's Nausea-Friendly: The mild flavor and creamy texture of avocado are gentle on the stomach.

  
  


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  Serving Suggestion: Mash half an avocado on whole-grain toast and sprinkle with a pinch of salt and pepper.

  
  

Carrot and Cucumber Sticks with Hummus

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  Nutritional Benefits: Carrots and cucumbers are high in vitamins and fiber. Hummus provides a good source of plant-based protein.

  
  


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  Why It's Nausea-Friendly: The fresh, crunchy texture can be appealing when you're feeling queasy.

  
  

Bananas

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  Nutritional Benefits: Bananas are rich in potassium, which helps maintain fluid balance. They provide a quick source of carbohydrate energy.

  
  


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  Why It's Nausea-Friendly: Bananas are easy to digest and can be eaten even when you're not feeling well.

  
  

Tips for Managing a Pregnancy Diet Plan  

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.

Conclusion

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.

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