How To Get Over Pregnancy Nausea and Fatigue

One of the hardest things to get through when you are pregnant is morning sickness. Some people get it just in the morning, but many others experience it all day, every day. Regardless of how often you experience it and at what times of the day, eating healthy can be a challenge. Here are some tips for surviving morning sickness and continuing to provide your body with the nutrients it needs at the same time.

Eat Every Few Hours

The first way to reduce or prevent morning sickness or anytime sickness is by eating every 2-3 hours throughout the day, starting right when you get up. Eating regularly throughout the day keeps your tummy full and does wonders for avoiding morning sickness. If you are prone to morning sickness, have some dry toast or crackers first thing in the morning. Don’t worry about the fat and calorie content of your snacks in between meals, but try to choose the healthiest snacks possible. Go with whole grain bread instead of white, try pieces of fruit or cheese, or have some pureed vegetable soup to fill the hunger pangs. 

Identify Your Smell Triggers

Everyone with nausea during pregnancy is going to have certain smells that trigger the nausea, and it isn’t always what you expect. When you discover what they are, you can then avoid those smells and hopefully keep away nausea long enough to still enjoy nutritious foods. The smell might be anything from the smell of roast chicken or bacon to citrus fruits or the smell of seafood. You will likely need to avoid these foods since the smell can become overwhelming and quickly cause morning sickness at any time of the day or night.

Avoid Strong, Spicy, or Greasy Foods

Some foods can trigger your nausea during pregnancy not just from the smell, but the content. You shouldn’t eat anything that is too greasy or fatty when you experience morning sickness, since it can make it a lot worse. This means avoiding bacon and fried eggs, tacos, and french fries for a while. The less grease you eat, the better your stomach will be. It is also good to avoid these foods since many of them also have a strong odor and flavor. Try to have foods with more of a blander taste, especially during the first trimester when nausea and morning sickness tend to be more severe.

Try Eating Something Chilled

You want to eat healthy foods, but it can be a struggle with bad nausea during pregnancy. Chilled foods often help you feel better and can help stave off nausea and vomiting. There are a few different ways to enjoy chilled foods while also having healthy snacks and meals. One way is to make popsicles. There are now popsicle makers that allow you to add any fruit or juice you want to molds, then freeze them, and you have yourself a cold treat. Another option is to make a smoothie with lots of ice in the morning, offering a chilled drink to enjoy with fruits, vegetables, milk, and yogurt.

Having morning sickness and constant nausea can take a lot out of you. I know that during my first trimester, not only did I feel nauseous but I also felt exhausted. I was constantly fatigued and had a huge lack in energy. The baby is taking a lot out of you just by growing, so it makes sense that your energy is zapped! Luckily, I learned that just by eating healthy, you can restore that energy and feel motivated throughout the day.


Nuts are one of the top foods to have in your diet when you are pregnant, due not just to the fact that they have good amounts of protein, but also because of their magnesium content. Magnesium is a healthy nutrient to have during pregnancy that helps to boost your energy levels. You want to aim for about 300 milligrams of magnesium a day, which you can accomplish with nuts like cashews, almonds, and hazelnuts (helpful tip: you can buy nuts in bulk at stores like Sprouts or Whole Foods at a cheaper cost). 

Iron-Rich Vegetables

Vegetables in general are important to have when you are pregnant since they often contain the vitamins and minerals you need for your growing baby. To boost your energy, you want vegetables that have high amounts of iron, such as spinach and kale. Iron deficiency is one of the most common causes of lack of energy, whether you are pregnant or not. If the fatigue is starting to get to you, consider adding kale or spinach to your salad, as a side dish, in your morning smoothies, or in soups.

Fruit Smoothies

Smoothies are excellent while you are pregnant for so many reasons. As discussed earlier they are excellent when you have morning sickness, but they are also a great way to boost your energy level. Plus, they are easy to prepare, can be taken with you on the road or to work, and are easy to digest. Fruit especially is great for smoothies since it has natural sugar that converts to energy in your body. Try nutritious fruits like bananas, apples, oranges, strawberries, and blueberries for your smoothies.

Choose Nutritious Food Combos

Your food combos, or the way you balance out meals and snacks, can also make a big difference. You want your meals and snacks to contain multiple food items for energy on those days when you’re lagging. When making your lunch, try to remember a whole grain, lean protein, healthy fat, and a fruit or vegetable. For example, prepare a light snack with apples for your fruit, sliced cheese as a snack, grilled chicken for the lean protein, and a piece of whole-grain pita bread with mashed avocado.

In addition to getting more energy from the foods you eat, also make sure you are taking your prenatal vitamin each and every day.