Tips for morning sickness
1. An empty stomach can cause nausea. Eat small meals or snacks often (about 5 or 6 a day). Avoid large meals that can cause discomfort. Never go for long periods without food.
2. Before you get out of bed in the morning, eat a few crackers and a handful of dry cereal, or a piece of toast or dry bread. Put these within reach of your bed the night before.
3. Be sure to have plenty of fresh air in the room when you sleep.
4. Get up slowly in the morning. Avoid sudden movements.
5. “Cold” foods do not usually make you as nauseated, as do foods that involve cooking smells. Try baked or broiled rather than fried foods. These foods are usually better tolerated than others: starches (potatoes, rice, cereals, noodles, crackers, toast); fresh fruit, cheese, cottage cheese, peanut butter, jello, vegetables (carrots, peas, green beans, asparagus, beets, lettuce, and tomatoes) and cold foods.
6. These items are likely to aggravate nausea: fried foods, gravies, baked beans, cabbage, cauliflower, broccoli, casseroles, pizza, sausage, salami, bologna, hot dogs, cream pies and pie crusts, heavy desserts, and chocolate. Avoid food cooked with pepper, chili, and garlic.
7. When you cook, open windows or use the exhaust fan to get rid of odors.
8. Drink fluids, including soups, between rather than with meals. Take vitamins after meals.
9. When you feel nauseated between meals, drink small amounts of apple juice, grape juice, or carbonated beverages.
10. Appetite probably will not be tremendous during your early weeks of pregnancy. Try to make sure what you eat is worthwhile.
11. Planned exercise should be part of daily life. Walking is an especially good exercise. Fresh air and sunshine are very beneficial.
12. Nausea can become worse due to your emotions. Discipline yourself to be calm. Make it a habit.
13. Your physician can advise on measures to help alleviate nausea. Discuss this possibility with your physician if nausea is severe or persists.