A rather unpleasant symptom of pregnancy is morning sickness, which roughly half to two-thirds of women face during their pregnancy. The symptoms of morning sickness may vary from person to person. For some women, it is nausea and occasional throwing up with mild to strong food aversions. For others (around 1 in every 1,000), the symptoms are much worse and may lead to hospitalization. Such a condition is known as hyperemesis gravidarum.

Good food for morning sickness

There are certain points to consider when deciding on your pregnancy diet and the best meals for morning sickness.

• First, know the foods to avoid during pregnancy. Check if your doctor has advised against any particular food items.
• Try to include all food groups (dairy, protein, carbohydrates, vegetables, and fruit).
• Consider food preferences and aversions.
• Some of the recommended foods to help with morning sickness are:
  • Ginger
  • Lemon
  • Carbohydrate-rich foods, for example, oats, toast, noodles, and rice
  • Lean protein, such as chicken
  • Cold and bland fare, for example, cold sandwiches or wraps
  • Soup or broth

Best recipes for morning sickness

During pregnancy, a lot of factors determine food choices. Since all the senses are heightened, food should be healthy and nutritious, but it should also look, smell, and taste good.

In creating these recipes, the following points were kept in mind:

• The flavors are bland, yet they create tasteful and nutritious meals.
• We have avoided overwhelmingly strong smells (garlic and onion, for example) in most of the recipes.
• They are simple and easy to make, plus some can be prepared beforehand to avoid cooking when you’re feeling nauseous.
• Ingredients such as ginger, lemon, mint, and watermelon are included to help relieve morning sickness.

Oatmeal muffins with blueberries and walnuts

One major problem with morning sickness is that it makes it very difficult to cook as everything suddenly smells too strong. This is a bland yet nutritious breakfast option perfect for nibbling on with your morning tea or coffee.

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Refreshing ABC juice for pregnancy

Thts apple, beetroot, and carrot juice is a great nutritious choice for a pregnant mom. The tanginess of the oranges and lemon juice and the zing of ginger make it a soothing and refreshing drink for any time of day.

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Watermelon and feta salad with mint and lemon dressing

A simple, classic, and healthy salad pairing with a burst of flavors in your mouth. It's easy to put together at home.

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Energy bites for morning sickness

Energy bites are perfect for pregnant women with a voracious appetite. Snack on these quick, nutty, healthy bites to fuel your body and curb the nausea from morning sickness.

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Creamy chicken pasta soup

This one-pot hearty meal is bland yet tasty, allowing you to satisfy your craving without overwhelming your senses.

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Red lentils with rice

This is a simple Indian recipe pleasing both to the palate and the tummy. Lentils are rich in folate, which is essential in a pregnancy diet.

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Chickpea, cucumber, and tomato wrap

This quick and bland yet delicious wrap is perfect for lunch, dinner, or a snack. The yogurt-and dill spread makes it particularly refreshing.

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