Eating while dealing with morning sickness is no easy task.
Plain Greek yogurt with slightly thawed frozen raspberries or blueberries
Greek yogurt has two to three times the amount of protein as regular yogurt, which means that it can help you feel fuller longer and provide you with some of the essential nutrients that your body needs.
Paired with thawed berries, this naturally sweet snack will satisfy your ice cream cravings with way more nutrition. (Add a drizzle of honey or agave if you need a touch more sweetness.)
Cottage cheese and pineapple
With 13 grams of protein in half a cup, cottage cheese is one of the best dairy sources of protein. Pair it with super-sweet fresh pineapple for a classic ’80s snack that can help you make it through the 3 pm slump without needing a snooze.
I wasn’t able to stomach many smoothies, especially not thick ones, during my first trimester, but I did love this one: Blend 1 cup milk, 1/2 frozen banana (sliced), and 1 small orange (peeled) in a high-powered blender. It’s intensely refreshing and packs both calcium and protein.
Amy Palanjin is a writer, editor, mom and founder of Yummy Toddler Foods.
Toast often seems like a wonder food during the first trimester, and while you might crave it topped with just butter, try some smashed avocado and a little salt for a satisfying dose of good fats.
Or top buttered toast with a sliced hard-cooked egg and a little salt or cheese. Some complex carbs, a dose of protein and some fat will make your unsettled stomach calm right down.
Trail mix with dry cereal
Straight-up nuts might not sit so well during the first trimester, but you have a better chance of feeling good if you mix them with some complex carbohydrates. Try Kashi Heart to Heart cereal, Puffins, Crispix or even Kix to make a super snack mix.
Banana and nut butter
Bananas are a good source of potassium, and their natural carbohydrates might even make you feel a little less queasy. Top with a spoonful of peanut or almond butter for a creamy dose of protein.
Pregnant ladies need lots of high-quality protein, so keep a stash of easy-to-digest protein bars, like Lärabars, on hand. I particularly love the Peanut Butter Chocolate Chip and the Key Lime Pie flavors served very cold straight from the fridge as an afternoon or early-morning nibble.
A little salty, a little crunchy, and filled with fiber, popcorn can satisfy those cravings for crunchy foods. Make it yourself or stock up on a brand like SkinnyPop.
Flax crackers and cheese
Saltines are great for keeping nausea at bay, but they won’t fill you up for very long. Trade them in for a cracker with a little more substance (and fiber, protein and good fatty acids). When you feel up for them, try nutrient-dense flax crackers. You can top with a bit of cheese or a savory nut-based spread for a mini meal.
Craving chips or pretzels? Try roasted chickpeas. They’re incredibly crunchy and salty and will likely sit well in your stomach—and they get bonus points for all their protein and fiber!
Eating during the first weeks of pregnancy can be a challenge, whether due to nausea, food aversions, powerful cravings or digestive woes. (We feel ya, mama!)
Small meals can help.
During both of my pregnancies, regular small meals and snacks were the only way that I kept the seemingly endless fatigue (and nausea) at bay.
Listen to your body.
These snacks are packed with nutrition, but they have flavors and textures that you might be craving even as your surging hormones are doing the important work of growing a baby.