Today’s guest post about Morning Sickness is from Amy Gonzalez RD, LD, NTP, CLT. Amy is the Holistic Registered Dietitian. I am so thankful she is available for consultations for professionals and clients!
Many women experience nausea at some point during their pregnancy. Some women experience it only during their first trimester and some others experience it through the duration of their pregnancy.
Feeling queasy at the sight or smell of food can make it challenging to get sufficient intake and adequate nutrition for the growing fetus.
Morning Sickness Triggers
There are a couple of common triggers for nausea and accompanying snacks that will not only ward off nausea – but are also nutrient-dense to meet your increase nutritional needs. Keep in mind everyone is different, so some of these foods may make you gag at the thought of them. In that case, I’ve listed a few foods in each section to help give some alternatives.
Blood Sugar
Dips in blood sugar can cause nausea and carbohydrate cravings. Eating balanced meals, which include quality protein, healthy fat, and carbohydrates can help to support blood sugar throughout the day. Protein-rich snacks help provide stability to blood sugar between meals. Cottage cheese, turkey, jerky, salmon, eggs, Greek yogurt, hummus, mixed nuts are all great options.
Tip: smoothies can be a great option but can easily be high in natural sugars – just make sure it’s balanced with plenty of fat and protein to keep those carbs in check!
Apple Cinnamon Bowl
Ingredients:
- 1 medium sized apple, chopped
- 1/2 cup whole fat cottage cheese
- 1/2 cup granola
- 1 tablespoon chia seeds
- 1/4 teaspoon ground cinnamon
- 1 tablespoon honey
- 1 tablespoon nut butter, melte
Directions:
1. In a small bowl, mix all of the ingredients. Top with cinnamon. Add your favorite toppings and enjoy!
Another great recipe that will leave you full and satisfied are these yummy chicken salad bites!
Chicken Salad Bites
Ingredients:
- One pound cooked chicken breast, shredded
- 1/2 cup mayo (I used Primal Foods Kitchen mayo)
- 1/2 cup celery, diced
- 1/4 tsp pepper
- 1/4 tsp salt
- 1/4 tsp dried dill
- 1/4 tsp dried parsley
- Cooked bacon, crumbled
- Cucumber, sliced
Directions:
1. Mix chicken, mayo, celery, and seasonings till well blended.
2. Spoon out chicken salad over cucumber slices. Top with bacon. Enjoy!
Hormones and Liver Congestion
During pregnancy we have a surge in hormones, which can put some stress on the liver, especially if already taxed prior to pregnancy. However, there are many foods that provide nutrients to support the liver to function at its best! Beets, dandelion greens, arugula, broccoli, Brussel sprouts, and lemon to name just a few.
Ruby Red Applesauce
Ingredients:
- 6-7 medium apples
- 1 small beet
- 2 Tbsp Ether Elixir, whey, or water kefir
- 1 tsp cinnamon
- 1 tsp Himalayan sea salt
Directions:
- Peel, core, and chop apples into chunks. Peel and chop beets.
- Mix in whey, cinnamon, and salt.
- Process in blender or food processor until blended to desired consistency.
- Pour applesauce into quart-sized jar, ensuring to leave an inch of headspace. Cover tightly with lid or coffee filter secured with rubber band.
- Leave at room temperature for 1-3 days. If using a tight lid, be sure to burp the jar daily to release pressure.
- Chill and enjoy! Stays good in the fridge for 2 months.
Buffalo Cauliflower Bites
Ingredients:
- 1 head cauliflower
- 1 Tbsp garlic powder
- pinch of salt
- 2 Tbsp butter, melted
- ¾ cup buffalo sauce (I like Tessemae’s)
Directions:
- Preheat oven to 450 degrees.
- Mix garlic powder, salt, butter, and buffalo sauce in a ziplock bag.
- Add cauliflower to ziplock bag and shake until fully coated.
- Spread cauliflower over pan and bake for 20 minutes.
Additional Foods That Support Against Nausea/Morning Sickness
There are a few key nutrients that are known to be helpful in alleviating morning sickness including B6 (fish, liver, meat, potatoes, and chickpeas) and magnesium (pumpkin seeds, almonds, leafy greens, black beans, dark chocolate).
A few of my favorite recipes include:
As troubling as it can be to experience nausea during pregnancy, there are some preventative steps in which we can take to minimize the occurrence of nausea. By avoiding blood sugar drops, eating balanced meals, and gently supporting the liver, we can help our bodies to function at their best!
To learn more about Amy, go visit her website – The Holistic Dietitian and do not hesitate to schedule an appointment with her today! Amy is such an amazing resource for myself and my clients. You’ll love her as much as I do!
