I realize that a lot of people are told that they should eat what sounds good, and while I am not in 100% disagreement, we all know that not all foods are created equal. I’m also a huge fan of quick and easy. I know that when whatever we think of makes us nauseous, it’s hard to really eat anything. Here’s the deal on morning sickness. There is not just one thing that causes it, and the severity that it shows up varies. There is some evidence that it is the increased hormone levels, and another thought is decreased blood sugar. One thing that can help is to keep small amounts of food in your belly throughout the day. We can’t just not eat. I have always found that starting the day with a good healthy breakfast can help. Below are some of my favorite healthy and easy breakfast options.
Healthy Breakfast Oats: There is a lot to discuss in regards to carbohydrates and pregnancy. Carbohydrates are like long lines of chains of sugar all linked together, and are the only macronutrient that significantly raises your blood sugar. ( Real Food For Pregnancy) That being said, it is perfectly normal and ok to consume more carbs during your first trimester. There is some evidence that it can help with morning sickness.
Avocado Smoothie: Here is another one that sometimes helps. At times it feels a little easier to drink a smoothie rather than have a heavy breakfast. Avocados are a great source of vitamins C. E. K and B-6. They are fiber rich and contain more potassium than banana’s. Smoothies are quick and easy and can be brought with you in a hurry. This recipe is one of my favorites.
Breakfast Bowls: The thing I love best about these is that you don’t have to have “breakfast” items in your bowl. Truth be told. I am not a huge fan of breakfast food, I would much rather have a burger so sometimes these appeal should you want a little heartier choice. And the options on this are endless. Love and Lemons always has so many great recipes!
Breakfast Tacos: This is super simple, scramble up some eggs and throw in whatever veggies you have in the fridge, or simply add sausage and egg. These are also great to make ahead of time. I would take the small tortillas, eggs, and sausage and wrap that in parchment paper, and then wrap in foil. and put in the freezer. Then go ahead and throw them individually in the microwave, minus the foil of course. That way they are ready to go. No fuss in the morning.
Chia Seed Pudding: This is honestly one of the easiest things to throw together. Chia Seeds are high in Omega 3 Fatty Acids, anti-oxidants, fiber and protein. They really pack a nutritional punch.
Sakara: This is an excellent option for meal delivery, and their breakfast meals are my absolute favorite! Use Code XOHOLLY for 20% off of your first order! You won’t regret it.
Pregnancy nutrition is a really interesting topic, and deserves it’s own blog post. Look for that in the near future. As I’ve been researching more about it, one thing that I found shocking was that only 25% of accredited medical schools in the US require a dedicated nutritional course. (Real Food for Pregnancy). If you don’t have this book, Real Food for Pregnancy, GET it here! You will love it. This is not a book full of recipes, although there are some, but if you are concerned about nutrition this is THE ONLY book that you need. Some find it helpful to eat small throughout the day, and others have a difficult finding any relief for their morning sickness. It usually levels out after the first trimester, however if you are concerned or are finding no relief from vomiting, make sure to partner with your provider. One thing that most can count on is having very strong love/hate feelings about certain things. Listen to your body, eat as healthy as you can, and as my mom always says, “You can’t start your day without breakfast.” XOXO