- Cravings or aversions
• Have breakfast everyday
• Eat a little, every three hours.
• Avoid situations associated with cravings or aversions.
• Try to minimize aversions by eating cold foods, not warm (the smell of cold foods is milder).
• Control cravings with a healthy substitute (e.g. low-fat chips). Brushing your teeth often can also reduce the urge to eat.
- Constipation
• Switch to fiber-rich foods.
• Drink 2 to 3 liters (4 to 6 pints) of water a day.
• Eat dairy products everyday, like yoghurt or kefir.
• Get more exercise, take 30 min. walks – at least four times a week.
- Heartburn
• Avoid or limit as much as possible intake of fatty food, fat sauces, chocolate, and coffee.
• Avoid spearmint, peppermint, spicy food, tomatoes, citrus fruit, onion, garlic and carbonated beverages.
• Eat smaller meals, but more often.
• Drink liquids between meals.
• Chew gum or suck on hard candy.
• Wear loose fitting clothing and avoid lying flat.
• Try to avoid stress.
- Oedema or swelling
• Drink 2.2 liters (3.8 pints) of decaffeinated, non-alcoholic, and sugar- free liquids each day.
• Do not cut back on salt. If you’re following a healthy diet (low in salty, processed foods) salt will help maintain your fluid balance.
• Lie down, with your legs raised higher than your heart, as often as possible.
• Don’t wear tight fitting clothing or jewellery and consider wearing waist-high maternity support stockings.
• Keep exercising with walks, swimming or dancing.
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