If you’re suffering from pregnancy sickness, start your day by having a plain snack like crackers to stabilise your blood sugar levels. If you can’t stomach anything too rich for breakfast, a bowl of porridge, provides a long-lasting energy release. Stir in some powdered ginger for a festive (and nausea-soothing) flavour.

Are you used to seeing in the festive period with a couple of alcoholic drinks? It’s recommended pregnant women completely avoid alcohol, so swap your bubbly for sparkling water with lime but have it served in a champagne flute.

When it comes to party canapes, skip deli meats and soft cheeses and choose foods that are well-cooked. Look for healthy options, like carrot and cucumber sticks with hummus (a source of protein and iron) or guacamole (rick in good fats and folic acid).

While you’d probably like to just curl up on lounge and devour a box of Lindt choccies, try to avoid over indulging as it can lead to heartburn. However, research suggests mums-to-be who eat chocolate regularly have happier babies. Winning! If you do experience heartburn, prop yourself up with several pillows to help your stomach acid stay down. A glass of cold milk before bed can help neutralise the acid and may also prevent cramps, which are associated with a lack of calcium.

Some festive foods are actually good for you and your budding bub. Here are options that will give both of you a nutritional boost:

Turkey: Low-fat, and a great source of protein, the basis of your bub’s body.

Cranberry sauce: Crammed with vitamin C, cranberries contain agents which stop bacteria from ‘sticking’ in the body. And they’re renowned for preventing urinary tract infections.

Peas: Full of folic acid and thiamin, a B vitamin good for the heart, muscles and nervous system.

Christmas pudding: Dried fruit is a great source of iron, essential for red blood cell production for you and your baby.

Text: Bauersyndication.com.au / Additional reporting: Natalya Molok