If you just found out you are pregnant, you may not have an opportunity to enjoy the moment for long before physical discomforts such as morning sickness dampen your celebratory mood. When food can make you feel bad, how do you make sure you're providing adequate nutrition for your growing baby?

Besides the usual morning sickness (which can actually occur at any time of the day or night), you may also experience problems such as heartburn, poor appetite, and constipation. Whether you're not feeling 100 percent because of side effects of your prenatal vitamin or because all food is making you nauseous, the following tips may help you combat some common complaints of your new condition:

Morning Sickness, Nausea, and Vomiting

• Eat a high-protein food, such as a hard-boiled egg or a glass of milk, before going to bed. It will also help keep your blood sugar at a consistent level.
• Sip water or ice water with a squeeze of lemon when the urge to purge strikes. Many women say that this helps them keep meals down as well.
• Eat what you can keep down. Sometimes comfort foods are especially appealing. If the food stays down, it is probably a good thing. Slowly add more variety to your diet.
• Eat small meals frequently, every two to three hours. Don't skip meals; reaching the hunger state can worsen your stomach upset.
• Avoid early morning nausea by eating a piece of bread or a few crackers before getting out of bed slowly and avoiding sudden movements.
• Foods that are high in fat such as fried foods or high-fat meats may cause nausea. Better choices are poultry, fish, and skim or low-fat milk products.
• Drink fluids between meals rather than with meals to avoid stomach fullness at mealtime.
• Avoid strong food smells and cooking odors, which may cause nausea. Eat foods cold or at room temperature, open windows to freshen the air, avoid coffee, garlic, and other spices, and have others cook whenever possible.

Heartburn

• Eat smaller, lower-fat meals more frequently, making sure that you eat slowly, chew your food well, and avoid tension while you eat.
• Drink fluids between meals rather than with meals to avoid stomach fullness.
• Avoid spicy foods that seem to exacerbate heartburn.
• Avoid lying down for at least one to two hours after eating; this will minimize reflux.
• Elevate the head of your bed.
• Wear loose-fitting clothing.
• Don't take antacids without consulting a physician.

Constipation

• Increase fiber intake by eating more whole grain breads and cereals, vegetables, fruits, and legumes such as beans, split peas, and lentils. 
• Drink 8 to 12 cups of fluid every day in the form of water, milk, or juice. Warm or hot fluids may be particularly helpful.
• Maintain an active lifestyle that includes, for example, regular walks or swims.
• Avoid all laxatives unless one is recommended by your physician. Some types of laxatives are not recommended during pregnancy.