Eating Through Morning Sickness and Food Aversions

Eating a healthy diet is essential during pregnancy. This, however, is easier said than done during those days when morning sickness and food aversions are commonplace. With a little effort, it is possible to deal with these issues and still provide you and your baby with the nutrients needed during pregnancy.

Eat Often

One of the most common causes for morning sickness (or all-day-long sickness, in my case) was getting hungry. As such, instead of eating in the traditional three meals per day, I opted to eat a small meal or snack every two to three hours. Additionally, as soon as I woke up each morning, I grabbed a quick snack - often nuts and crackers to help quell the nausea.

One way to ensure that you are getting all the food groups you need is to plan your meals and snacks ahead of time. If this isn't possible, keep a food journal that includes a checklist of the number of servings you need of each food group. This includes 3 to 4 servings of protein, 3 to 5 servings of vegetables, 2 to 4 servings of fruit, 6 to 11 servings of grains, and 4 to 6 servings of milk or milk products.

Snack Well

When morning sickness and food aversions are a problem, the foods you choose to eat should be the healthiest options available. Nuts, cheese, fruits and vegetables are good options. Because many popular snack foods contain empty calories without any nutrients, it is best to stay away from those.

Avoid Troublesome Foods

Pregnant women shouldn't drink caffeine or alcohol. Both of these substances have proved to be harmful to the fetus. Because of high amounts of mercury, certain seafood, such as tuna and swordfish are best left alone during pregnancy. Other seafood should be limited. This includes shrimp. Soft cheeses also fall into the "do not eat while pregnant" category.

Another problem for pregnant women is when food is undercooked. These foods, including sliced deli meats, can harbor bacteria that can harm both mother and baby. It is important to ensure that all meats are cooked thoroughly before eating them - even if it means trying to stave off the nausea for a few minutes.

While you are pregnant, the only way your baby can get nutrients is through your diet. As such, it is vital for you to eat the foods you and your baby need - even if that means you have to consume foods that you don't necessarily like.