When pregnant, protein is essential for baby growth. If you don’t eat meat, try eggs as an alternative.

Eggs are a good source of energy and contain all the amino acids necessary for you and your baby’s development.

Kegel exercises help strengthen the muscles that support the bladder, uterus and bowels. Developing the ability to control these muscles will help during labor, birth and postpartum.

To properly perform a kegel exercise, practice squeezing as though you’re stopping the flow of urine when you use the bathroom. Hold for three seconds, then relax for three seconds. Repeat this exercise 10 times, two to three times per day.

Watermelon is the perfect pregnancy snack with many health benefits. The high water content of this summer fruit reduces swelling and alleviates morning sickness and dehydration. It also contains the compound citrulline, which eases heartburn.

Celebrate with this yummy watermelon popsicle recipe:

• Puree 4 cups of frozen, seedless, cubed watermelon and 1 tablespoon of lemon juice in a blender
• Pour puree into popsicle molds or small paper cups
• If using cups, top each cup with aluminum foil
• Make a small slice into the top of each piece of foil with a knife and insert a wooden stick
• Place in freezer until hardened
• Remove from mold when ready to eat

During your first trimester, the Rashti Women’s Care team recommends expectant mothers to limit their caffeine intake to less than 200 mg per day, which is about one 11-ounce cup of coffee.

Studies have linked high caffeine consumption to miscarriage and other pregnancy problems. Caffeine is a stimulant that increases blood pressure and heart rate and also increases the frequency of urination, which can lead to dehydration. Caffeine also crosses the placenta to your baby and can cause changes in your baby’s sleep pattern or normal movement pattern because babies cannot fully metabolize it.

Curb those pregnancy cravings and get necessary nutrients for your baby with pasta!

Pasta is a carbohydrate that provides plenty of energy and fundamental fuel for your body with glucose. Whole-wheat pasta in particular digests more slowly, keeping you fuller longer and giving you a steady stream of energy.

There is also 100 mcg of folic acid in one cup of cooked pasta – the Rashti Women’s Care team recommends consuming 600 mcg of folic acid while pregnant to prevent birth defects.