Nutrition advice for sufferers of food aversion

A bowl of chicken noodle soup. Focus is on the front of the spoon. (2006 Uyen Le)

Food aversions are common during pregnancy, and like all mothers-to-be, Princess Kate Middleton must take extra steps to ensure her baby is getting the proper nutrition for each stage of development.

Now, in the second trimester, the royal baby needs nutrients for bone and muscle development, specifically calcium and protein. Since a woman’s blood volume increases by about 50 percent during pregnancy, iron is also extremely important. A mother’s blood feeds the placenta, and a malnourished placenta could stunt a baby’s growth.

Related: Food aversion vs. anorexia

Sufferers of food aversions and morning sickness know every bite counts. That means eliminating highly processed foods with no nutritional value and focusing on essential nutrients to give mother and baby the best start possible.

Eating small amounts of protein throughout the day may help decrease nausea by keeping blood sugar stable. Protein is broken down into amino acids, which are used to repair and build organs and tissue. In essence, the protein eaten during pregnancy will actually build the baby, so it should be very high quality: organic and grass fed whenever possible. Every meal and snack should include at least some protein, aiming for 80-100grams total throughout the day.

Some of the most nutrient-dense protein choices are beef and eggs. Grass fed, organic beef is also high in Omega 3, iron and B vitamins. Organic, pastured eggs are high in Vitamins A and D and also Omega 3 fats. The most nutritious part of the egg is the yolk, so instead of opting for an egg white omelet, mothers should focus on the yolk. Maybe even try adding an extra one.

Soups with homemade bone broth and lots of veggies are another great choice. Even when nausea kicks in, soups are typically easy to digest. Beef, chicken or fish can be finely shredded to decrease the likelihood of an aversion. Bone broth from chicken, beef or fish is very high in minerals, especially calcium, and is easily absorbed by the body. South American lore even says that fish stock will help with fatigue and make childbirth easier.

Dairy, including cheese, sour cream and yogurt are also good sources of calcium. Consumption of leafy green vegetables provide calcium and high levels of vitamins A, C and K. Cooking vegetables in a little fat such as olive or coconut oil will make the vitamins and minerals easier to absorb. Kale, mustard greens, collards and dandelion or beet tops are all delicious high-calcium choices.