Download Tips to help you feel better

Common complaints of pregnancy:
Tips to help you feel better
Pregnancy is a wonderful time for a woman but there can be times when you don’t feel well. Some
women experience morning sickness or nausea and vomiting, while others may experience fatigue,
swelling, constipation, heartburn or a decrease in appetite.
Here are some tips to help you manage or avoid some of these uncomfortable feelings.
Nausea and vomiting
Fatigue
Constipation
Heartburn
A decrease in appetite
Swelling
Nausea and vomiting
This is often referred to as morning sickness but you may have these feelings at anytime during the day.
While most women will experience this during their first trimester, others may have nausea and vomiting
throughout their pregnancy.
To help you cope try:
Small frequent meals: Try having six small meals per day. Choose foods from the four food groups
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in Canada’s Food Guide. This will prevent you from feeling too full and may decrease your chance
of nausea or vomiting.
Have a snack before bed that includes a carbohydrate and some protein. This might help prevent
nausea when you wake up. Try pita with hummus, cheese and crackers, a small bowl of rice and
beans, or yogurt with granola.
Try a wet/dry diet. This means having your foods and drink separately and usually 30 minutes
apart.
Keep crackers at your bedside and munch on some before getting out of bed.
Enjoy cold foods more often. The strong smell of foods cooking can sometimes trigger unpleasant
feelings.
Use ginger. Drink ginger ale, sniff fresh ginger or try ginger capsules, tea or powder. Ginger is
often used to help settle the stomach. Try grating some fresh ginger root and steeping this with hot
water, like a tea. You can add honey or lemon or just enjoy it plain.
Try smelling fresh cut lemons.
Eat when you feel hungry. An empty stomach can sometimes trigger nausea.
Fatigue
This is common during the first trimester and can be due to hormone changes.
To help prevent fatigue:
Make sure to get plenty of sleep or try to nap during the day.
You may want to prepare meals when you have more energy and freeze or store for later use
when your energy levels are low.
Eat three meals per day that include protein and carbohydrate. Follow Canada’s Food Guide to
help you balance your meals. During the 2nd and 3rd trimesters, you will need more energy and
nutrients. Choose 2-3 extra servings from any of the food groups and enjoy the healthy foods you
love in moderation.
Include iron rich foods everyday. These include red meat, chicken, fish, legumes (beans, lentils,
dried peas), nuts and seeds, enriched breads and cereals, and extra-firm tofu. During the 3rd
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trimester, your iron levels may drop so ask your doctor to test your iron levels. To help absorb the
iron from plant foods, eat food rich in vitamin C like oranges, strawberries and peppers.
Use a prenatal vitamin and mineral supplement that contains iron. Don’t use an iron supplement
unless it has been suggested by your doctor or midwife.
Constipation
This can occur at anytime during your pregnancy. Your digestion slows down to give your body extra
time to absorb important nutrients but it can also lead to constipation.
To help you manage:
Meet your fluid needs by enjoying at least 9 cups of water, milk, juice, soup and caffeine-free
coffee and tea.
Get enough fibre. You will need about 28 grams per day. Sources of fibre include whole grains,
fruit and vegetables, nuts, seeds and legumes. If you are just starting to include some of these
foods in your diet increase your fibre intake gradually and drink lots of fluids.
Daily exercise can help you stay regular. Speak to your doctor before starting an exercise
program. Pregnancy is not a good time to start a new exercise program.
Try using prune juice or stewed prunes to help combat constipation.
Avoid laxatives if you are pregnant. Talk to your doctor or midwife before taking a laxative.
Heartburn
As the baby grows, your stomach may not be able to hold as much foods and fluids. You may feel full a
lot sooner than you are used to. Feeling too full can trigger heartburn.
To help you cope:
Enjoy small and frequent meals to avoid feeling too full.
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Avoid fried or greasy foods as these slow down digestion and make you feel full for longer.
Mint, peppermint, spearmint, chocolate and citrus juices (orange, grapefruit) can trigger heartburn.
Watch spicy or heavily seasoned foods; they may also act as a trigger for some people.
Enjoy a walk after a meal.
Avoid reclining or lying down soon after a meal.
Wear loose fitting clothes around your middle.
Avoid eating about 2 hours before bedtime. This way you are not lying down soon after eating.
Talk to your doctor or midwife about using antacids that are safe for pregnancy.
A Decrease in Appetite
This can happen at any time during your pregnancy, especially if you are not feeling well or are
constipated. As your baby continues to grow, you may find that your stomach can’t hold as much and
you feel full quickly. Here are some tips to help you meet your energy needs even if you eat less.
Eat small frequent meals. This may help you avoid feeling too full.
Drink your calories. Make smoothies with milk, yogurt, skim milk powder (for extra protein), banana,
peanut butter, fortified soy beverages, puréed silken tofu, frozen berries and nut butters.
Enjoy calorie dense foods. You don’t need to eat a lot to get your nutrients. Snack on unsalted
nuts and seeds, dried fruits, avocado, omega-3 rich fish like salmon, cheese and nut butters.
Contact an EatRight Ontario Registered Dietitian for a handout on calorie rich foods.
Swelling
Water retention in the hands and feet is common during pregnancy.
To help with common swelling:
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Put your feet up when you are sitting and sleep with extra pillows under your feet. Avoid crossing
your feet.
Wear loose clothing.
Drink plenty of fluids. To have a healthy pregnancy, you need to be well hydrated, even if you feel
bloated.
Watch your sodium intake. Buy unsalted and lower sodium foods whenever possible.
If you notice a rapid increase in your weight, it might be due to water retention. Don’t restrict
calories because you think you are gaining too much weight. If you are worried about your weight,
see your doctor or midwife to make sure you are gaining a healthy amount of weight for you.
Please note: If you notice swelling in you upper arms or face (like your skin feels too tight), call your
doctor or midwife.
Bottom line
Everybody has a different experience during pregnancy and it is normal to sometimes feel unwell. If you
feel that you are not getting all the nutrients you need for you and your baby because of how you’re
feeling, an EatRight Ontario Registered Dietitian can help. Call 1-877-510-510-2 or send an email.
You may also be interested in:
Help calm your heartburn and reflux
Pre-pregnancy healthy eating checklist
Tips for a healthy pregnancy
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This content from www.eatrightontario.ca is Copyright © Dietitians of Canada 2015, unless otherwise indicated.
The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian.
It is intended for educational purposes only. Dietitians of Canada acknowledges the financial support of EatRight
Ontario by the Ontario government. The views expressed do not necessarily reflect those of the province.
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