When you can barely keep your food down in the first trimester, you want to stick with small meals, or even snacks, often.
So, the ideas in the list below may not look like full meals, they’re meant to be manageable to eat at one time. You never want to feel too full when you have morning sickness since that can make you puke; then again, you never want to be too hungry either, because that’ll make you sick, as well. It’s a tough balance, and will require you to listen to your body to know when to stop, or start eating again!
Some things you end up eating at this point in your pregnancy may be the food you ate as a child; these foods will feel comforting and very familiar to you, even if they aren’t the healthiest.
- Cheese and crackers
- Graham Crackers
- Plain Chips- Like Lays Originals, or Ruffles (not the healthiest thing in the world, but then again, you need to eat something)
- Pita Chips
- Salsa and Tortilla Chips
- Baked potato (feel free to use the microwave)
- French Fries
- Thinly Sliced and Baked Potatoes with olive oil, salt, and garlic
- Cold Apple Sauce
- Cranberry Sauce
- Yogurt (I still ate soy yogurt, but eat whatever you feel most comfortable eating)
- Berries (maybe even in your yogurt)
- Apples with Cinnamon
- Baked Apples
- Apples with peanut butter
- Plain Rolls (with butter) or biscuits
- Plain toast (or add some butter/cinnamon/sugar, jam, or peanut butter)
- Dry Cereal
- Cereal with Milk (any kind of milk, I needed to have milk on my cereal- just drinking something without food in it would make me sick in the morning)
- Bagels with Butter or Cream Cheese
- Peanut butter and jelly sandwich
- Mac and Cheese
- Couscous (the nearest boxes aren’t that bad)
- Pasta with Marinara Sauce
- Tortilla Pizza
- English Muffin Pizza
- Bagel Pizza
- Simple Quesadillas (just tortilla and cheese)
- Soup (I enjoyed Amy’s Brand soups)
- Cranberry Juice (such as cran-apple)
- Water with lemon
- Orange Juice (be careful, this does not feel good coming back up)
- Ginger ale
- Store-bought Smoothies or Green Juices (or make your own if you have the energy)
- Peanut Butter and Chocolate Smoothie
- Crystallized Ginger
- Hard Ginger Candy
- Sour Candy to suck on
- Peppermints (like candy canes)
- Molasses Cookies
A Few Tips When it Comes to Eating with Morning Sickness
Eating anything when you have morning sickness can be a challenge. You know you have to eat and keep hydrated. But, you also have to balance so many things to help ensure the food, and drinks, actually stay down.
You have to balance how much, how often, what, and when you eat.
For what, the lists above can be your best friend and help you find something that sounds good.
For how much, it can get a little trickier; if you eat too much, you may get sick, too little and you’ll be starving or getting sick in about a half-hour. Small meals or snacks are usually best. Don’t eat until you are 100% full, but make sure you eat enough so you won’t be hungry 5 minutes later.
For how often, this will be different for everyone. But, with morning sickness and all-day nausea, there’s usually a window in time you need to eat in, or you’ll get sick. For me, I had to eat every hour and a half to two hours or I’d get sick. That’s why, in this post, I suggest you eat as often as a baby.
If you have to eat as often as I do, then I hope the suggestions above will help you through this unpleasant time in your pregnancy. Just know, YOU are NOT alone in this, and it’ll all be worth it when your baby is born!
Let me know in the comments any other food suggestions you have for morning sickness, if it helped you then there’s a good chance it may help someone else!