Food may be the last thing you want when you're fighting morning sickness, but you and your growing baby both need the nutrients. Choosing healthy foods will give you the energy you need to get through the day. Avoid foods that are spicy, rich or fried, since these all can make your nausea worse.
Carbohydrates
Simple carbohydrates that are easy to digest can satisfy your hunger without staying in your stomach for long. Potatoes, bread, pasta and non-sugary cereals all can help settle your stomach. Eat these foods plain if possible, since adding butter or seasonings may make you feel more sick. Keep crackers or dry cereal on your nightstand for a snack before you get out of bed in the morning. Snack whenever you wake up during the night as well.
Fruits and Vegetables
Fruits and vegetables are full of the healthy vitamins and fiber you and your baby need, and eating them may decrease your nausea. Snack on berries and bananas throughout the day and choose vegetables that you can eat raw, such as carrots or snow peas, since the smell of cooked veggies may make you feel nauseous. Frozen fruit pops made with 100 percent fruit juice also may make you feel better and give you nutrients without making you feel full.
Protein
Eating protein for lunch and dinner can help you get some of your energy back if you've been sick all day, and protein can help your baby's cells grow. Fatty foods can make your sickness worse so choose lean protein such as skinless chicken or turkey. If you don't like eating a plain baked piece of meat, slice it up and add it to a bowl of chicken broth and soft noodles. Tofu also is high in protein and mild enough not to upset your stomach. Toss baked, diced tofu with cooked penne and sliced vegetables for a simple pasta salad.
Snacks and Drinks
Snacking between meals is important when you're pregnant, particularly if you've lost nutrients through vomiting. Snack on small cups of pudding or gelatin or eat ginger candies and ginger snaps, since pure ginger can help calm an upset stomach. Drinks can keep you hydrated and make you feel better, as well. Drink water and tea made with peppermint or ginger throughout the day, but don't drink with your meals since this can cause you to become too full.
