The previous article , “3 Checkpoints for Early Pregnancy Lifestyle”, focused on what kind of maternity clothes you should wear, and etc.
Some pregnant women have nausea and/or vomiting when they eat certain foods, and others experience the same symptoms even on an empty stomach. Both kinds of morning sickness affect your eating habits. If you can’t eat any food because you feel nauseous, nutrition will not be enough, and it will affect the growth of your fetus. Also, if you have to keep eating to avoid morning sickness, you need to be concerned about gaining weight.
This article will introduce the checkpoints for eating habits when you have morning sickness.
Focus on nutrition balance
Keep in mind to have a well-balanced diet during the early pregnancy. What you eat is very important because everything that you take affects your baby.
It’s better to have “green and yellow vegetables” that contain rich nutrients such as vitamins, dietary fiber, iron, and folic acid, and “soy products” that contain a large amount of protein. Add one more dish to your usual dining table, keeping in mind the nutritional value of the food. When you are busy or whenever you can’t cook because of morning sickness, vegetable juice after meals is also recommended.
If you have bad morning sickness, you may lose your appetite. In order to prevent malnutrition, try to eat some foods with good balance as much as possible even if the amount of food is less than usual. Also, avoid getting dehydrate.
Remember that what you eat is delivered to your baby, not only for your body. Therefore, you need to be careful meals more than usual.
Intake nutrients that tend to run short
A nutrient that is necessary for early pregnancy is “folic acid”. If you run out of folic acid during the early pregnancy, there is a risk of disability with your baby. Therefore, the Ministry of Health, Labor and Welfare recommends the intake of 480 μg of folic acid per day.
Also, iron and calcium should be taken in bigger doses than before pregnancy. These are nutrients that are easy to get deficient, so you need to take the necessary amount during pregnancy.
If it’s difficult to supplement these nutrients only by eating foods, take supplements after meals. Even if you have bad morning sickness and no appetite, it’s convenient to take supplements that are safe for pregnant women.
Foods that you need to avoid
Try to cook light and tasty meals as much as possible in the early pregnancy and avoid taking too much sodium. Taking too much salt can cause swelling, high blood pressure and increase the risk of pregnancy poisoning. Also, rich taste can cause morning sickness symptoms and may cause difficulty in digestion.
In addition, there is a possibility that the content of mercury is high in tuna. It is better to avoid mercury because it has the potential to affect the central nervous system of the fetus.
Most pregnant women tend to have morning sickness. Even now, there is no study that why morning sickness occurs during pregnancy. Therefore, there is no best cure/treatment and the symptoms vary depending on individual.
You need to find out which foods give you morning sickness and which foods don’t, and find the most effective way to improve morning sickness. Symptoms may vary between pregnant woman and the methods to get relief is different for each person. Don’t give up even if you have bad morning sickness and try some tips until you feel better!
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