The major nuisances of pregnancy related to nutrition are nausea, vomiting, heartburn and constipation. Nausea and vomiting are normal during the first trimester. These problems almost never are serious from a nutritional point of view but can be extremely bothering. To ease and fight these symptoms there are some recommendations:

Vomiting and Nauseas:
. Eat dry food with starch, such as biscuits, and preferably água e sal (cracker) biscuits or toasted bread pieces;
. Don’t drink liquids early in the morning or when feeling nauseous but compensate during the day;
. Eat food in small quantities and many portions every 2 or 3 hours;
. Avoid abrupt movements and don´t get up quickly;
. Reduce the intake of fatty or fried foods;
. Keep rooms or environments well ventilated. Fresh air will help reduce nausea;
. If nausea is frequent, consume cold odourless foods.

Heartburn
. Avoid sleeping or lying down for long periods of time after meals;
. Avoid eating food with high levels of fat or flavouring;
. Don’t drink a lot of liquids with meals to avoid stomach bloating.

Constipation
. Increase fruit and fibre intake;
. Avoid eating fruit that minimise the amount of liquid in faeces, such as apples or pears;
. Drinking liquids increases moisture and volume of faeces;
. Regular swimming exercises, walks and hydro-gymnastics tone the intestine and help in the regulation. So, avoid not exercising.