Morning Sickness or Nausea

"Morning sickness" means feeling sick, and/or actually vomiting or throwing up. It can happen any time during the day. It often happens in early pregnancy (first trimester). The smell or taste of some foods may make you feel sick. This is different for every woman.

Ideas that may help:

• Eat crackers or dry toast before you get out of bed.
• Change position slowly, especially when standing or sitting up.
• Eat small amounts of food every one to two hours. An empty stomach can make you feel sick.
• Drink fluids between meals, not with meals.
• Do not eat greasy or fried foods.
• Eat cold meals like sandwiches if cooking smells bother you.

Heartburn

Heartburn is a burning feeling in the chest and throat. It is caused by food mixed with stomach acids backing up from the stomach.

• Eat small amounts of food more often. Eat slowly and chew foods well.
• Spicy foods, fatty or fried foods, coffee, and tea can make heartburn worse.
• Avoid any food or drink which bothers you.
• Do not lie down for two hours after eating.

Check with your doctor before taking antacids or other mixtures to relieve heartburn.

Constipation

Constipation is caused by the slowing down of your digestive system. The growing baby may also put pressure on the bowel. To ease constipation:

• Drink at least six to eight glasses of fluid per day.
• Eat more high fibre foods such as vegetables, fruits, dried fruits, whole grain breads and cereals, nut, seeds, dried peas and beans.
• Exercise everyday. Walking for 20 minutes will help.

Talk to your doctor if the problem continues.

Food Cravings or Distastes

You may have cravings for certain foods. Indulge a little but don't let cravings upset your healthy eating. Some women may crave dirt, starch or other non-food items. If you have these cravings or are missing most servings from a certain food group, talk this over with your doctor, a community health nutritionist or a registered dietitian.

Leg Cramps

If you get a cramp in your calf, straighten your leg and bend your ankle and toes slowly towards your knee. Support hose during the day or rest with your feet up may help prevent the cramps. Diet is rarely the cause of leg cramps. Talk to your doctor if the problem continues.