Tips to ease nausea at breakfast time

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NAUSEA – Tips to ease nausea at breakfast time (PDF)

For many, mornings can be when nausea feels the most concerning. When morning nausea affects our ability to eat, it can be a slippery slope for losing our appetite as well.

✓ Nibble on starchy foods such as dry toast, crackers, or cereal before getting up and moving. It can help to absorb acid in our stomach, which contributes to nausea.
✓ Give yourself time and space to get up slowly and eat breakfast in small bites.
✓ Try meditation, relaxation and breathing techniques before getting out of bed. Anxious thoughts at this time may be associated with nausea.
✓ Try eating half of your usual sized breakfast and finishing the rest as a morning snack later (within 2-3 hours).
✓ Try to have something, even if it’s only a few bites. Skipping breakfast can increase nausea and can affect overall appetite.
✓ Choose cold or room temperature foods.
✓ Try having small glasses/sips of fluid during the day. Keeping hydration up can help with nausea.
✓ Include more nourishing beverages throughout the day, such as dairy or plant milks, to help with overall nutrition.
✓ If prescribed, take nausea medication as indicated before eating.
✓ Stay upright for 1 hour after eating to help with digestion.
✓ Try preparing breakfast foods ahead of time when you have more energy such as overnight oats, baked oatmeal, waffles, smoothies, etc.

Ginger Overnight Oats

Make a few and keep in fridge for 3 days
Ingredients (1 serving)
• ½ cup oats
• ½ cup milk of choice
• ½ tsp grated ginger (or pinch of ground ginger)
• 1 tbsp hemp hearts
• ½ – 1 tsp honey or maple syrup (optional)
• 1 tbsp nut butter — such as almond or peanut butter
• ½ cup berries

Preparation
1. Spread the nut butter on the bottom of a mason jar or other container with a lid.
2. Combine oats, milk, ginger, sweetener, and hemp hearts and pour over nut butter.
3. Leave in the fridge overnight and top with berries

Pineapple & Ginger Smoothie

Ingredients (2 servings)
• 1 banana, frozen (if tolerated)
• 1 cup pineapple, fresh, frozen or canned
• ¾ cup Greek yogurt
• ½ cup milk of choice
• ¾ tsp freshly grated ginger or ¼ tsp ground ginger

Preparation
Mix in blender until smooth.
Substitute additional banana or canned peaches if experiencing mouth sores.

Food ideas

• Eggs (easy to digest protein)
• Lower-fat yogurt
• Smoothie with fresh or ground ginger
• English muffin, nut butter and banana
• Cottage cheese and berries
• Oatmeal
• Cold cereal with yogurt and/or milk of choice
• Adding a small cup of ginger lemon tea to your breakfast

When nausea is more severe

• Toast and egg
• Cream of wheat
• Congee

Recipe links

Meditation
Congee
Spinach Frittata Muffins

AUTHORS
Megan Morrison RD, Princess Margaret
Cancer Centre, Toronto, Ontario
Stéphanie Pasaman RD, University of Montreal Health Centre (CHUM),
Montreal, Quebec
Erin Roman RD, InspireHealth Supportive
Cancer Care, Vancouver, British Columbia

DISCLAIMER
The information in this publication is not intended as medical advice nor should it replace advice, expertise and information given by a member of your healthcare team.
Nourish Spotlight is a publication of the Nourish: Canada’s Nutrition Companion for Oncology Patients and Caregivers series: a free resource developed by registered dietitians, available in print and online www.nourishonline.ca

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