The summer heat is on, and women who are expecting are always looking for ways to combat the sun's rays. Wouldn't it be nice if you could cool down and provide your body with much-needed vitamins and minerals? A piece of fruit just may be the answer.

Fruits – and vegetables – are the foundation of a good diet in general, and certainly while you are pregnant. "Fresh fruits contain plenty of vitamins, minerals and phytonutrients," says Peggy O'Shea, a Boston-based nutritionist and president of the Massachusetts Dietetic Association. "In addition, many fruits are high in fiber, which can help with constipation, a common problem for many women during pregnancy. Fruit can also be a healthier way to satisfy those cravings for sweet foods!"

O'Shea says it's important to eat a variety of fruits because each contains a unique profile of nutrients. "Therefore, eating different types of fruit will help to ensure that you are getting a good variety of nutrients," she says.

"Overall, it is usually best to eat whole, fresh fruits, but frozen options are very convenient and can be nearly, if not just as, healthy as fresh fruits," O'Shea says. "Some canned fruits are also a convenient choice; just make sure to stay away from canned varieties in syrup, which have a lot of unnecessary sugar." She adds that juices are quite high in sugar and calories, so limit how much juice you drink versus eating the actual fruits themselves.

"Although it is possible to eat too much fruit, generally speaking fruit is a very healthy and refreshing option for pregnant women," O'Shea says.

But be cautious if you are suffering from morning sickness. "Eating a lot of acidic fruits (citrus fruits such as oranges and grapefruits) may cause some stomach upset especially if you are dealing with morning sickness," O'Shea says. "And it is also important to remember that fruit is high in natural sugars – which under normal conditions is just fine, but if you have gestational diabetes or any blood sugar issues [make sure] that you work with your doctor or nutritionist to keep your blood sugar under control."

Need some food suggestions? Below are some recipes loaded with healthy fruit ingredients. 

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