Good nutrition can be difficult during your first trimester. Research shows more than half of all women will experience some form of morning sickness, making eating healthy almost impossible. Here are a few ways that will help you keep a nutrient-dense diet while dealing with first trimester woes.

Vitamins and Minerals

The modern diet is full of non-nutrient dense foods packaged to look as though they are nutritious. Most of the food we eat is often lacking in many vital vitamins and minerals. Studies have shown two important nutrients, B6 and magnesium, reduce morning sickness. Try upping your consumption of these nutrient-rich foods to help curb your nausea.

Here is a list of foods high in B6:

  • Chicken Breast
  • Sunflower Seeds
  • Grass-fed Beef
  • Tuna
  • Pistachios
  • Avocado
  • Turkey Breast
  • Pinto Beans

Here is a list of foods high in magnesium:

  • Spinach
  • Chard
  • Avocado
  • Pumpkin Seeds
  • Kefir
  • Figs
  • Black Beans
  • Banana

Plan Ahead

While you’re not feeling overwhelmed with nausea just yet, taking small, simple steps will help keep your nutrition on the right track.  

  • Try making up quick snack baggies that you can fill with some of your favorite nuts, seeds, and cheese chunks. 
  • Cook and freeze some of your families favorite meals so that you can stress less about what’s for dinner. 
  • Try and eat smaller meals spread throughout the day. 
  • Always keep something in your stomach.
  • Stash small snacks in your purse, and bedside table, so you always have a healthy option on hand. 

Don’t Suffer

While some morning sickness is normal, you should know when it’s time to talk to your professional caregiver for guidance. Most women who suffer from extreme morning sickness assume it’s normal.

Signs that your nausea is more than normal:

  • Severe nausea with heavy vomiting 
  • Nausea that doesn’t subside
  • Extreme fatigue
  • Weight loss
  • Dehydration

If you find it difficult to keep up with your usual daily chores or keep yourself fed and hydrated, it’s time to ask for help.    

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