Jordan Hill, MCD, RD, CSSD: A Guide to Nourishing Your Body During and After Pregnancy

During the first trimester of pregnancy, symptoms like morning sickness, nausea and gastrointestinal issues are common, though they can continue throughout pregnancy. To manage morning sickness, Jordan Hill, MCD, RD, CSSD, a registered dietitian focusing on women’s health and sports nutrition, says it’s crucial to maintain food intake despite nausea. She encourages eating small, frequent meals instead of large ones, along with avoiding spicy foods. Drinking fluids before and after meals can also ensure proper nutrient intake.

Simple strategies like keeping plain crackers by the bed for early morning nausea and sipping on lemon or ginger candies can also be effective. For heartburn, she explains that it’s helpful to eat slowly, avoid citrus, spicy foods and dairy and refrain from lying down immediately after eating.

Post-birth, the body also requires proper nutrients for healing.

“I've always thought of birth almost like going to battle,” she says. “Your hormones are crazy, adrenaline is going, and you have wounds to heal afterwards. It is really important to think about how we fueling our bodies after we go through that.”

Protein, collagen, and vitamin C are vital for tissue repair and wound healing. Iron is essential for replenishing blood volume and supporting breastfeeding. Water, though not a nutrient, plays a key role in vitamin absorption and maintaining gastrointestinal health. Additionally, food safety is critical during pregnancy; this includes using separate cutting boards for raw meat and vegetables and refrigerating leftovers to minimize the risk of foodborne illness.

Key Takeaways:

Morning Sickness Management: Eat small, frequent meals and avoid spicy foods to ease nausea. Keep plain crackers by your bedside for early morning relief.

Fluid Intake: Drink fluids before and after meals to avoid exacerbating nausea and ensure proper nutrient intake.

Heartburn Prevention: Slow down eating, avoid citrus, spicy foods and dairy and try to stay upright for two hours after meals.

Postpartum Nutrition: Focus on protein, collagen, vitamin C, iron and water for healing and recovery.

Food Safety: Use separate cutting boards for raw meat and vegetables, and refrigerate leftovers to avoid foodborne illness.

This transcript was edited for clarity.

Hill is the lead registered dietitian for Top Nutrition Coaching and owner of Hill Health Nutrition in Denver, Colorado.