1st Trimester Breakfast Ideas

Seeley St. John, Take Control Dietetic Intern

January 27, 2020

Pregnancy is a funny thing; one minute you are craving chocolate ice cream, the next minute you can’t stand the smell of it. This is true especially during the first trimester where multiple episodes of fatigue, heartburn, nausea, food aversions, and cravings can occur. Many women in their first trimester experience morning sickness, which can make it significantly more difficult to eat. Although there is no simple answer to combat this, there are a few strategies that may help alleviate symptoms.

Eating slowly with small, frequent meals and snacks throughout the day can prevent you from getting full too quickly. Keeping a bit of food in your stomach at all times can help keep nausea at bay. Conversely, going too long between meals or eating large meals can increase nausea. Additionally, try to eat a higher protein breakfast and avoid any foods that cause nausea or an upset stomach. If your morning sickness is really bad, try incorporating food that can help with nausea, such as ginger and lemon. Bland foods or those that are cold or room temperature are also generally easier to tolerate.

If morning sickness causes you to vomit more than 4 times in a day, you are unable to keep fluids down for more than one day, you vomit blood (which might be bright red or black), or you have lost more than 2 pounds in a week – call your doctor immediately.

It’s important to understand the nutrition components that contribute to a healthy pregnancy. Adequate weight gain and intake of foods rich in folic acid, iron, calcium, and protein can significantly improve chances of a healthy pregnancy and baby. Remember to be gentle with yourself and know that morning sickness is temporary. At times when you are feeling better, try to incorporate fruits and veggies. If you can only tolerate toast, try not to worry too much. If you’re feeling up for it, try one of these easy nutrient-dense breakfast options to get your day started. These recipes designed to be easy on the stomach while providing a wide variety of nutrients.