MORNING SICKNESS:
More than half of all pregnant women experience morning sickness. Of course it is a challenge to fuel your body with all of the nutrients it needs when you feel nauseated most of time. Despite this obstacle it is still key that a pregnant mommy receive all the nutrients she needs for a growing baby.

Some studies say that the nausea is often a result of the increase of hormones in your body, while others suggest another trigger to morning sickness is the super sense of smell that new moms receive during the start of their pregnancy.

Here are some tips to help you while dealing with morning sickness so you can receive all the nutrients you need at this stage of your pregnancy!
• Try to eat small meals throughout the day. Crackers are always a popular and effective choice!
• Drink small amounts of fluids during the day to avoid dehydration
• Keep some plain crackers next to your bed and snack before you get out of bed just before you get up.
• Avoid foods and smells that increase nausea
• Get plenty of rest and nap during the day
• Avoid warm places (feeling hot adds to nausea)
• Sniff lemons or ginger, drink lemonade, or eat watermelon to relieve nausea
• Exercise

PROTEIN:
For pregnant women eating enough protein is essential. Protein is the building block for life, especially for the life that is now growing inside your belly. Protein is vital to your baby since it is key in the growth and development of the placenta. Protein helps in the development of your baby's brain which starts developing from the time that an embryo starts to develop. This means that you need to start to get all of the recommended amounts of protein in as soon as you find out you are pregnant. Protein is also essential for the healthy development of the heart, lungs and other vital organs.

Not only is protein important for your baby, but it is important for you too! Protein is important for muscle growth and repair. Many women do not realize how much muscle they will loose while they are pregnant due to the lack of exercise. Protein will help you retain all of the muscle that you need to stay healthy and carry on with your everyday life.

During your pregnancy your body's blood volume will increase up to 45-50% and protein is necessary to fuel the increased manufacture of blood. Because your body demands extra protein, it is important to maintain your own body's tissue regeneration during this time.

It is recommended that pregnant women eat at least 80 grams of protein every day. Though this number sounds daunting, it isn’t hard to meet this requirement during pregnancy. A serving of chicken or beef has approximately 30 grams of protein. Eating complete sources of protein like eggs, milk, tofu, fish, poultry, and meats are all good choices though try to avoid high-fat and red meats during your pregnancy.

If you have a hard time getting this down here are some other excellent sources of protein:

GRAINS:
Barley, oats, brown rice, pasta, cornmeal, oatmeal, quinoa, millet, wheat and rye.

NUTS & BEANS:
Peas, lentils, all beans, edamame, sesames seeds, sunflower seed, peanuts, almonds, walnuts, cashews, pistachios… etc.

VEGETABLE PROTEIN:
Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS:
Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

FRUITS AND VEGETABLES: Eat a rainbow!
Vegetables provide a range of nutrients that are great sources of vitamins, minerals, Carbohydrates, and protein. By eating fruits and vegetables in a variety of colors including red, yellow, orange, green, blue and purple you are providing your body the full spectrum of nutrients to keep you and your baby healthy. That’s why a great rule of thumb for pregnant women when it comes to fruits and especially vegetable is… Eat a rainbow!
If you look down at your plate and see a variety of different colors, you are doing great!

Key vitamins in this food group include beta carotene, needed for your baby's cell, bone and tissue development, vision, and immune system; vitamin C, for your baby's bones and teeth, and the collagen in your baby's connective tissue; and folic acid, which helps prevent neural tube defects and promotes good birth weight.

The fiber content of fruits and vegetables also has many benefits, including promoting healthy and regular bowel movements, which can help prevent constipation and hemorrhoids.

When preparing vegetables it is best to steam, bake or lightly stir-fry. Visit your local farmer’s market for a bountiful harvest of all the fresh fruits and vegetable you need to keep you and your baby at your best. If fresh veggies aren’t available then using frozen as an alternative is best.