The Birth Buzz: October 2023

Oct 11

THIS MONTH

3 things to help with morning sickness & a recipe - from a prenatal dietition

Hello Lovelies,

This week we have a fab contribution from the lovely Renee - a Prenatal Dietician & author of Nurture the Seed - Your evidence-based guide to prenatal nutrition, the ultimate nutrition guide for expecting mums. It provides women with the knowledge to navigate the often confusing prenatal nutrition guidelines, and utilises evidence-based research. The book contains 35 nutritious recipes that are fuss-free, delicious and suitable for the whole family.

We all know pregnancy sickness can be oh-so debilitating and amongst trying to find things you can tolerate & feel safe to
eat is a BIG challenge - when you just need to LIE down! Here are some wonderful tips from Renee, I hope they help.

3 Things… To help with morning sickness

The term ‘morning sickness’ is a clear misnomer as the feeling of nausea (and for some, vomiting) can occur at any time of the day or night. It is debilitating, affecting >70% of pregnant women in the first trimester of pregnancy. The cause is likely multifactorial - hormone fluctuations, unstable blood sugars, micronutrient deficiencies, changes in the gastrointestinal tract, genetic factors and emotional stress can all contribute.

The good news is that there are some simple dietary strategies that can assist with this horrible feeling. Give these 3 strategies a try, but make sure you speak with your health care provider if symptoms persist.

Eat small frequent meals

Although food may be the last thing on your mind, eating small amounts frequently is essential. For most people, an empty stomach or an over-full stomach will exacerbate nausea.

Balance your meals with protein and fat

Reaching for plain toast or crackers? I get it, it's all you feel like. However, if you can add some protein and fat to those carbs, you will feel better. Plain carbs will quickly raise and drop your blood sugars, which will exacerbate your nausea. Protein and fat help to stabilise blood sugar levels, thereby reducing this nausea trigger. Try adding peanut butter or cheese to your crackers, some avocado to your toast, or snack on some salted nuts.

Eat cold foods

Cold foods have less of a smell, and therefore they can be easier to tolerate when nausea is present. Some examples include zucchini slice, quiche, leftover meat/chicken, frittata, hummus, cheese, nut slice, bliss balls, smoothie/smoothie bowl etc. So long as your foods have been placed in the fridge soon after cooking, you can eat them cold the next day.

Recipe – Smoothie bowl

Ingredients:

½ tablespoon chia seeds
⅓ cup milk of choice
½ cup frozen berries
1 frozen banana
¼ large avocado
1 tsp grated ginger
Optional toppings - coconut flakes, granola, nuts, hemp seeds, fresh fruit, cacao nibs, yoghurt

Steps:

Combine the chia seeds and milk in a small bowl. Let the mixture stand for 5 minutes to thicken, then place in a blender or food processor.

Add all the other ingredients and puree until completely smooth, stopping every now and then to scrape down the sides. Scoop into a bowl and add your toppings.

Much love -

*Information shared is of a general nature only and is not medical advice — please see your own care provider for specific and individualised information and advice. All personal stories & photos shared with permission.

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