Early on

The first few months of pregnancy can be an exciting and exhausting time. You may be suffering from morning sickness and you can feel tired and emotional.

This is probably the trimester when you need most support but often the people around you don’t know that you are pregnant. So it’s a time to be kind to yourself and take it easy.

If you can plan your meals, then shopping and cooking won’t seem like such a chore and by eating well, you can help maintain your energy levels and keep any nausea at bay.


A good start to the day

Eating at least a small breakfast can help relieve the symptoms of morning sickness, and breakfast eaters are more likely to get all the nutrients they need than those who skip it.

A study of 600 pregnant women* found that those who regularly ate breakfast cereals had higher intakes of calcium, folate, iron, zinc and vitamins A, C, D and E. Even the ones eating unfortified cereals like muesli were less deficient in these key areas.

If you don’t have breakfast, the tendency can be to reach for unhealthy snacks that are high in sugar and fat, and low in essential vitamins and minerals.


*My Pregnancy: Recipes and Meal Planner by Dr Rana Conway PhD RNutr (Public Health), What to Eat When You’re Pregnant by Dr Rana Conway.

Try this recipe

If you can't face breakfast but need something mid-morning to keep you going.

“I felt sick every day in the first 15 weeks, and it was really hard to concentrate at work. Sometimes I just wanted to hide under my desk and sleep but I made myself go swimming when I felt up to it.”


Fact or fiction?

Ginger is a good cure for morning sickness.


Fact or fiction?

Yes, it is. But you will need more ginger than you might think and will need to include ginger in drinks or food 3 or 4 times a day to reap the benefits. You can try ginger tea and adding grated ginger to soups and stir-fries, and there’s a tasty recipe from Rana for a creamy butternut squash and red pepper soup, that uses ginger, in our recipes to make section.

Onto the 2nd trimester

The second trimester is often more enjoyable than the first. The morning sickness can ease off and you might have more energy. You may even be one of those lucky women who bloom during pregnancy!

If food was a bit of a challenge in your first trimester, then the second trimester is a good time to think about what you are eating. You have six months to give your developing bump lots of good nutrients, and what you eat between now and the birth will have a big effect on your child’s future health.

“I miss everything I’m not allowed in pregnancy! And with all my pregnancies by the second trimester I am happy eating most things again so it can be tough. I really miss runny eggs. I just have hard boiled eggs instead and will wait for the day after I’ve given birth for a good poached egg!”


Try this recipe

It's a great alternative to shop bought pizza's which are often overloaded with cheese and may contain artificial or unncecessary additives.