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For Nausea / Morning Sickness 1. Banana A ripe banana may help coat the stomach lining and reduce irritation. Have between meals, not immediately after a heavy meal. 2. Poha Light and easy to digest when made with minimal oil and mild spices. Best for breakfast. Avoid heavy tadka. 3. Plain Khichdi Gentle on the stomach and comforting during nausea. Keep it simple — less oil, no heavy masalas. Ideal for lunch or dinner. 4. Dahi Fresh, mildly set curd supports gut balance. Best had at lunch. Avoid very sour or very cold dahi. 5. Coconut Water Naturally cooling and hydrating. Best consumed in the first half of the day. 6. Lemon Water May help reduce nausea. Have warm or at room temperature, especially in the morning. 7. Ginger Traditionally used to ease nausea. Add small amounts to tea or meals. Avoid excess. 8. Saunf Helps reduce bloating and mild reflux. Chew half teaspoon after meals. 9. Roasted Makhana Light snack option when appetite is low. Dry roast with minimal ghee. Have between meals. For Fatigue / Low Energy 10. Dates (Khajoor) Provide quick natural energy. Have 1–2 soaked dates in the morning. 11. Black Raisins Support iron intake and energy levels. Soak 8–10 overnight and consume in the morning. 12. Moong Dal Easier to digest compared to heavy dals. Use light tadka and limit red chilli. 13. Paneer Good protein source for sustained energy. Include in lunch in simple preparations. 14. Ragi Rich in calcium and supports steady energy. Have as porridge or roti, preferably for breakfast. 15. Sweet Potato Complex carbs that provide long-lasting energy. Boiled or steamed is best. 16. Peanuts Provide protein and healthy fats. Have roasted in small portions as a snack. 17. Spinach Rich in iron and folate. Include in dal, soup, or sabzi with mild spices. 18. Jaggery Can support iron intake in moderation. Add small amounts after meals or in recipes.