Mother and Baby

The best breakfasts to ease your morning sickness

If you’re suffering from morning sickness, sometimes the last thing you want to do is eat breakfast. But check out our expert’s top choices of bump-nourishing foods that will reduce your nausea.

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7 breakfasts to ease your morning sickness

Meet our expert: Henrietta Norton is author of Your Pregnancy Nutrition Guide: What to Eat When You're Pregnant (published Sept 2015, Ebury). See
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Avocado smoothie: hydrating coffee replacement

If you're even slightly thirsty, it can exacerbate nausea, so replace your morning coffee with this hydrating smoothie. The ginger helps ease nausea too. Make it: Place ½ an avocado, 1 banana, a handful of raspberries, 120g natural yoghurt, a pinch of grated ginger and 1 tbsp ground almonds in a blender. Whizz until smooth.
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DIY muesli: mid-morning sickness sorter

Make this the night before so it's ready in the fridge or to take to work. It's full of protein and vitamin B6, which boosts energy levels and reduces sickness. The chia seeds absorb 10 times their weight in water to give a nausea-reducing full feeling. Make it: Mix 3 tbsp quinoa flakes and 3 tbsp rolled oats and pour over 120ml almond milk. Add 1 tbsp chia seeds, ½ tsp cinnamon and 1 tbsp chopped pistachios. Grate half an apple and the zest from half an orange over the top and mix well.
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Eggs on wholemeal toast: breakfast in bed

Well-cooked eggs are a must for easing morning sickness. You require a higher level of iron in pregnancy, and a lack of this mineral can reduce energy levels and make nausea worse – and eggs are packed with iron. Make it: Heat 1 tsp coconut oil or a knob of butter in a frying pan and crack in two eggs. Fry gently as you toast two slices of wholemeal bread. Once the whites of the eggs are cooked, flip the egg and heat the yolk for a further 20 seconds. Serve on the toast.
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Fruity porridge: energy super-boost

This nourishing breakfast provides slow-release energy, which naturally keeps sickness at bay and, of course, perks up your energy levels. Porridge oats are high in vitamin B6, which reduces sickness, while the cinnamon helps keep your blood sugar levels steady, also helping you stay energised. Make it: Add ½ cup porridge oats and ½ cup milk to a pan and simmer for 4 minutes. Add a little more milk to achieve your desired consistency. Serve with a pinch of cinnamon and a handful of raspberries.
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Nuts & seeds: the too-sick-to-eat solution

Your body goes into a glucose fast overnight, which can add to early morning sickness and leave you feeling unable to face food. Try nibbling on a handful of nuts and seeds and your nausea should quickly ease. Make it: Mix a selection of almonds, pistachio and cashew nuts with sunflower and pumpkin seeds.
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Oatcakes & nut butter: on-the-go breakfast

Morning sickness often makes you crave a sugar hit. Although it's tempting to reach for a Danish, sugary carbs only briefly raise blood sugar levels, so the sickness soon returns. Make these oatcakes instead and the protein in the peanut butter will stabilise your blood sugar levels, while a handful of blueberries satisfy that sweet craving. Make it: Spread 2 tbsp peanut butter on two oatcakes, and top with a handful of blueberries.
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Tomatoes on rye toast: lazy brunch

This tasty brunch is rich in vitamins C, D, E and B12, which all ease nausea as well as being essential nutrients for a growing bump. It's light enough to not leave you feeling too full. Make it: Place 5-10 baby plum tomatoes in a baking dish, drizzle with olive oil and bake at 220°C for 10 minutes. Toast 2 slices of rye bread. Mash ½ avocado and season. Fold in 1 tbsp cottage cheese and add the juice of ¼ lemon. Pile this on top of the toast and sprinkle over ½ tsp pumpkin seeds and the zest from ¼ lemon. Top with the roasted tomatoes and drizzle with oil.

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