I'm Starchy Aoife My Hearne: Worried Pregnancy About Diet

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Tue, 30 Jan, 2024 - 02:00

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Dietitian

I'm eight weeks pregnant and feel nauseous most of the time. I find starchy foods help — particularly oven chips and brown bread. I used to eat a lot of greens, but I can't even look at a vegetable now. I'm worried my poor diet might be affecting my baby's development.

Morning sickness is an unpleasant, often debilitating part of pregnancy, and most women eat whatever gets them through the day

In my case, it was more like ‘all-day sickness’, and I clearly remember snacking on carbohydrate-rich snacks to quell that nauseous feeling.

Adequate energy is still critical during this time, so snacking regularly on smaller portions to keep energy stores up is a good approach. This approach to eating can also help with that nauseous feeling.

Strong smells and flavours and high-fat and spicy foods may worsen symptoms, so they are best avoided.

Some evidence suggests that tart and sour foods such as ginger can also help ease symptoms. Add a few slices of the fresh spice to boiling water and simmer it for five minutes for a soothing tea.

Remember, every pregnancy is different, so there is often trial and error during this time to see what works for you. Some women report that cold foods such as sandwiches, milk, and cheese are easier to tolerate. These foods can ensure you reach your daily protein needs.

Having adequate folate through food and supplementation before you get pregnant is important as it builds up your folate stores. So rest assured, if you have been eating lots of leafy green vegetables pre-conception, that will stand to you.

As the pregnancy progresses, the nausea will likely improve. You can think about including foods such as soups (with vegetables) and smoothies to help you achieve your recommended portions of vegetables and fruit. And don’t forget, tomato-based sauces count too.

Quality protein choices are essential during the first trimester. Adequate intake of this all-important nutrient during pregnancy can positively influence the growth of babies up until age five, according to results from the 2019 ROLO study.

It is recommended that you consume about 1.1g of protein per kilogram of body weight. To achieve this, consider foods such as cheese, yoghurt, milk, lean meats, eggs, nut butter, and legumes.

Your usual eating pattern does not have to continue during pregnancy. It is common for women to move to smaller snacks, often forgoing a usual dinner for more snack options like soup and cold sandwiches. For most women, this phase will pass, and you will be able to return to your previous eating routine.

Hang in there.