Morning sickness, which can strike at any point during the day or night, affects between 50-90% of all pregnant women at some point during their pregnancy, typically in the first 16 weeks. (Source: Feinstein, ed. 1996) Many women will enter the second trimester of their pregnancy and put the vomiting, dry heaves, and nausea behind them while others will continue to be ill right up to the day of delivery. There are several tips and hints that a woman can keep in mind to ease some of the miserable discomfort of morning sickness, the easiest to remember: do not let your stomach get empty.
The longer that you go between meals, the more likely you are to be ill which is why so many women are sick the first thing in the morning. Even if you ate before you went to bed, you have typically spent at least six hours or more without food, a long time to go if you are pregnant. Your body needs increased nutrients to support the growing fetus as well as the other increases going on inside of your body. A pregnant woman's blood volume will increase by 50% for instance.
Your calorie count will increase as will the need for all of the nutrients. Protein intake should be no less than 60 grams per day for instance, more if you are having twins. (Source: Medio-Consult Nutrition Services) The increased protein is needed for physical growth, cellular and mental development of the baby, the placenta, the amniotic tissues, and maternal tissues. After delivery the protein need will decrease slightly, however if the mother is breast feeding, the need will remain elevated by about 20 grams to ensure that the baby is getting enough milk. The baby's growth is the fastest during the second and third trimester when the mother should be finished with the morning sickness.
While it is not a good idea to allow your stomach to get completely empty, it is also not a good idea to be completely full either- the more food you eat at one time the more likely you are to have bloating, gas, and heart burn especially once the baby starts growing enough to push the stomach upward. It is far better to eat smaller meals far more often (aim for every two to four hours). Eating a small snack before bed and then again before getting up in the morning is also a good idea. These snacks should be based on complex carbohydrates and proteins for quick energy and then long lasting satisfaction. Proteins take longer to break down in the body so you feel satisfied for longer and can keep the body from feeling empty which causes some of the nausea.
Pregnancy is not a license to eat whatever you want. You are not "eating for two". You do need additional calories and increased nutrients, however you should not take this to be the time to start eating two pounds of steak and whole (fat) milks. Pregnancy does not make you immune from high cholesterol, heart disease, and diabetes. In fact, many women are prone to a particular type of diabetes while they are pregnant called gestational pregnancy. Having gestational diabetes increases the risk of developing diabetes after the birth of the baby as well.
The best food choices as well as the right timing for those meals can make the difference between serious morning sickness and the ability to shake it off without a problem. All food nutrients are important, especially when they come in fresh food sources. However, it is possible to add protein supplements to the healthy diet of a pregnant woman as well. Protein supplements including shakes, liquid protein shots, and protein bars can serve as between-meal snacks making sure that the woman is never far between meals and that she is getting the right amount of protein as well.
Complex Carbohydrates
Eating complex carbohydrates every few hours is a good idea. The American Heart Association suggests that the diet be made of 50% carbohydrates, 30% proteins, and 20% fats, however your own doctor may suggest a different dietary plan for your pregnancy. Good sources of carbohydrates include whole grain breads, pasta, and cereals. Complex carbohydrates are those that break down slowly in the body and do not cause the sugar surge that could be a problem.
Proteins
Protein comes from two sources: animals and plants. Animal protein, which includes meats, fish, low fat dairy products, and eggs, is a complete protein, meaning that it supplies all eight essential amino acids. The body breaks proteins down into amino acids during digestion and then uses these amino acids to make other hormones and enzymes for a number of other functions in the body. The eight essential amino acids that the body needs are: leucine, isoleucine, valine, threonine, phenylalanine,methione, tryptophan, and lysine.
Lean protein should be used as much as possible. Fish, like salmon and other cold water species are good sources not only of protein but of fatty acids that are vital as well.
Protein Supplements
Protein supplements like a shake or a protein bar can keep the pregnant woman from running on an empty stomach and is an easy meal to grab when she is on the run. There are several to choose from including powders and liquid protein shots.
Whey Protein Powder - Whey protein is created from milk so it is not good for those who are lactose intolerant nor is it good for vegans. Vegetarians who still eat eggs or dairy products can use whey protein. In addition to being a good source of high quality protein (the isolate is 90% protein) whey also has a number of benefits for heart health as well. Many women may have problems with blood pressure during pregnancy, especially in a condition called preeclampsia.
Soy Protein - Soy protein is the only plant based protein that is complete and is beneficial for a number of reasons including heart health. It is a highly digestible protein and can be found not only in the powder supplement but in other forms as well. Soy proteins are in soy milk and other soy products like miso, tempeh, and tofu.
Egg Protein - The egg is considered to be the most perfect protein because all of its available protein is digested and used by the body. Egg protein powder is a supplement made from the whites of the egg so it is high in protein and low in fat.
Profect Supplement - Profect is a liquid protein supplement from Protica which supplies a full 25 grams of protein per serving. It is fast and easy to consume and can be a perfect between meal snack. It does not have to be refrigerated so it can be stashed in a bedside table and consumed in the morning before getting up.
Other Suggestions
Almonds can help with heartburn by toning the muscle between the esophagus and the stomach. Eating a few raw almonds after every snack and meal can help for those who have heartburn. (Source: Gottlieb) In addition to the almonds, ginger tea can help with the nausea if it persists, however it may raise the blood pressure in some women and should be discussed with the doctor.
The longer that you go between meals, the more likely you are to be ill which is why so many women are sick the first thing in the morning. Even if you ate before you went to bed, you have typically spent at least six hours or more without food, a long time to go if you are pregnant. Your body needs increased nutrients to support the growing fetus as well as the other increases going on inside of your body. A pregnant woman's blood volume will increase by 50% for instance.
Your calorie count will increase as will the need for all of the nutrients. Protein intake should be no less than 60 grams per day for instance, more if you are having twins. (Source: Medio-Consult Nutrition Services) The increased protein is needed for physical growth, cellular and mental development of the baby, the placenta, the amniotic tissues, and maternal tissues. After delivery the protein need will decrease slightly, however if the mother is breast feeding, the need will remain elevated by about 20 grams to ensure that the baby is getting enough milk. The baby's growth is the fastest during the second and third trimester when the mother should be finished with the morning sickness.
While it is not a good idea to allow your stomach to get completely empty, it is also not a good idea to be completely full either- the more food you eat at one time the more likely you are to have bloating, gas, and heart burn especially once the baby starts growing enough to push the stomach upward. It is far better to eat smaller meals far more often (aim for every two to four hours). Eating a small snack before bed and then again before getting up in the morning is also a good idea. These snacks should be based on complex carbohydrates and proteins for quick energy and then long lasting satisfaction. Proteins take longer to break down in the body so you feel satisfied for longer and can keep the body from feeling empty which causes some of the nausea.
Pregnancy is not a license to eat whatever you want. You are not "eating for two". You do need additional calories and increased nutrients, however you should not take this to be the time to start eating two pounds of steak and whole (fat) milks. Pregnancy does not make you immune from high cholesterol, heart disease, and diabetes. In fact, many women are prone to a particular type of diabetes while they are pregnant called gestational pregnancy. Having gestational diabetes increases the risk of developing diabetes after the birth of the baby as well.
The best food choices as well as the right timing for those meals can make the difference between serious morning sickness and the ability to shake it off without a problem. All food nutrients are important, especially when they come in fresh food sources. However, it is possible to add protein supplements to the healthy diet of a pregnant woman as well. Protein supplements including shakes, liquid protein shots, and protein bars can serve as between-meal snacks making sure that the woman is never far between meals and that she is getting the right amount of protein as well.
Complex Carbohydrates
Eating complex carbohydrates every few hours is a good idea. The American Heart Association suggests that the diet be made of 50% carbohydrates, 30% proteins, and 20% fats, however your own doctor may suggest a different dietary plan for your pregnancy. Good sources of carbohydrates include whole grain breads, pasta, and cereals. Complex carbohydrates are those that break down slowly in the body and do not cause the sugar surge that could be a problem.
Proteins
Protein comes from two sources: animals and plants. Animal protein, which includes meats, fish, low fat dairy products, and eggs, is a complete protein, meaning that it supplies all eight essential amino acids. The body breaks proteins down into amino acids during digestion and then uses these amino acids to make other hormones and enzymes for a number of other functions in the body. The eight essential amino acids that the body needs are: leucine, isoleucine, valine, threonine, phenylalanine,methione, tryptophan, and lysine.
Lean protein should be used as much as possible. Fish, like salmon and other cold water species are good sources not only of protein but of fatty acids that are vital as well.
Protein Supplements
Protein supplements like a shake or a protein bar can keep the pregnant woman from running on an empty stomach and is an easy meal to grab when she is on the run. There are several to choose from including powders and liquid protein shots.
Whey Protein Powder - Whey protein is created from milk so it is not good for those who are lactose intolerant nor is it good for vegans. Vegetarians who still eat eggs or dairy products can use whey protein. In addition to being a good source of high quality protein (the isolate is 90% protein) whey also has a number of benefits for heart health as well. Many women may have problems with blood pressure during pregnancy, especially in a condition called preeclampsia.
Soy Protein - Soy protein is the only plant based protein that is complete and is beneficial for a number of reasons including heart health. It is a highly digestible protein and can be found not only in the powder supplement but in other forms as well. Soy proteins are in soy milk and other soy products like miso, tempeh, and tofu.
Egg Protein - The egg is considered to be the most perfect protein because all of its available protein is digested and used by the body. Egg protein powder is a supplement made from the whites of the egg so it is high in protein and low in fat.
Profect Supplement - Profect is a liquid protein supplement from Protica which supplies a full 25 grams of protein per serving. It is fast and easy to consume and can be a perfect between meal snack. It does not have to be refrigerated so it can be stashed in a bedside table and consumed in the morning before getting up.
Other Suggestions
Almonds can help with heartburn by toning the muscle between the esophagus and the stomach. Eating a few raw almonds after every snack and meal can help for those who have heartburn. (Source: Gottlieb) In addition to the almonds, ginger tea can help with the nausea if it persists, however it may raise the blood pressure in some women and should be discussed with the doctor.
About the Author:
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein drinks for dialysis patients. You can learn more at Protica Research - Copyright
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