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Best foods for morning sickness | Nourish with Melanie #71

I know you want to eat well during your pregnancy
to nourish your growing baby, but it can be hard when all you feel is hot chips. Today, I’m going to share my top 7 dietitian-approved,
best foods for morning sickness, that will simultaneously help you feel better and nourish
your baby. Stay tuned! If you’re feeling nauseous, try these foods…. Number one is a glass of water with a squeeze
of lemon – dehydration can often make your morning sickness worse. But, sometimes it can be difficult to drink
enough…especially if you’re vomiting all the time. The strong sour smell of the lemon can reduce
nausea, so be generous with the amount of lemon that you add. Furthermore, the lemon juice impacts the way
that your body absorbs and retains water, so it’s often easier to drink more water when
it is flavoured with lemon juice. And, if you’re REALLY sick, and you can’t
even stomach water, just try smelling the cut lemon first. Give it a go. I bet you’ll be glad that you did! Okay, number two is another drink. This time, it’s a green smoothie with ginger
– simply put your favourite green vegies into a blender….I’d recommend some baby spinach,
celery and mint with some citrus fruit, such as an orange, lemon or lime and ginger. The green vegies are for folate which is a
very important nutrient during your first trimester of pregnancy when you’re also most
likely to be struggling with morning sickness. Citrus fruits are also a good source of folate,
and they contain some carbohydrate for energy. Carbohydrate has also been found to be helpful
for relieving morning sickness, and then ginger as that has been found to be beneficial for
relieving nausea too. Add as much ginger as you can tolerate. Drinks are often easier to stomach than food
when your morning sickness is really bad, so you should find this helpful. Number three is vegemite on toast – Vegemite
contains vitamin B6 which has been found to improve nausea. I’d recommend using either wholemeal, rye
or white bread if you’re feeling really sick, instead of grainy bread or sourdough, which
is what I’d usually recommend as a dietitian. This is because you want a higher GI bread,
so that the carbohydrates in the bread break down quickly and easily giving you a quick
boost of energy. Use as little butter as possible, as research
shows that fat can make your nausea worse. Forth on my list is Miso soup – You can either
buy this or make it yourself. You’ll find a recipe on my blog. Just go to melaniemcgrice.com. The tofu in miso soup will provide you with
some protein which is essential for your growing baby, and even more important if you can’t
stomach meat and chicken at the moment. And the stock used to make miso is really
good for rehydration. Number five is popcorn – But, you need to
be really careful about which popcorn you use. Remember I said that too much fat can make
you feel even worse? So avoid buttered popcorn and pop your own. The carbohydrates and salt in this will help
to make you feel heaps better, so nibble on this throughout the day. Number six is slices of apple – I often recommend
leaving an apple and a knife next to your bed, and then peeling the apple and having
a few slices before you get out of bed in the morning. This will help to optimise your blood sugar
levels and hormones before you get out of bed, and can be a great help if you truly
are experiencing morning sickness. Banana also works well. And, number seven is low fat yoghurt – The
reason why this made my list is that it is rich in carbohydrates and protein which are
good for morning sickness, and low in fat. Furthermore, there’s some suggestion that
the probiotics may also be helpful for morning sickness, especially if your morning sickness
is caused by a bug called H pylori. Try to get a natural yoghurt without any additives. If you’ve tried all this and are still vomiting
three times or more per day, or have lost more than 3 kilograms or 6 pounds, make sure
that you make an appointment to see a prenatal dietitian. And, can I please ask you a favour? Let me know in the comments below, which of
these you’re going to try first…..and how you go! I’d love to hear if it makes a difference
for you. Can you also please share this video with
your other friends who are pregnant or trying to conceive? Just click the share button below this video,
or copy and paste the link to your favourite social media. It’s estimated that approximately 90% of women
experience nausea and vomiting during their first trimester of pregnancy, and this can
really impact on the nutrients that your baby is receiving, so this is important stuff. And, make sure that you check out my other
pregnancy videos on Nourish, so that you can give your baby a headstart in life. I look forward to seeing you in my next video!

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