Applesauce is a great food for even the pickiest eaters. But it's perfect food for any mothers-to-be who are suffering from morning sickness! Applesauce is gentle on your stomach. it's packed with valuable nutrients for you and your baby. And it's a good source of fluid to help you stay hydrated. Grab a spoon and dig into some applesauce - it's one or the very best foods for your first trimester.

APPLESAUCE AT A GLANCE
Serving size: 1 cup
Calories: 102
Saturated Fat: 0 g
Protein: 0 g
Fiber: 3 g
Calcium 1%
Vitamin A: 1%
Vitamin C: 80%
Iron: 2%

* Flavonoids in the skin of apples are great antioxidants. Flavonoids can help keep your body healthy by fighting off damaging free radicals, and they help support your immune system so you don't catch a cold or the flu. And guess what? Apples are one of the best sources of flavonoids in the North American diet!

* If you are making it from scratch, be sure to leave that skin on since it's where you'll find a lot of the apple's healthy compounds. And remember that the best way to eat all of your applesauce - homemade or store bought - is to choose organic. Organic fruits and vegetables are grown without pesticides and herbicides, which means they are healthier for you. Plus they have higher amounts of flavonoids and other nutrients that conventionally grown food.

* The redder the apple the more flavonoid content!

* Fatigue is a major symptom of the first trimester and can leave some women feeling really lethargic. Saving your energy for important projects like growing a baby is important, and applesauce can help. Quercetin is a powerful flavonoid found in apple skin and other produce like citrus fruits and onions. Quercetin battles with free radicals to prevent them from damaging the cells in your body - not to mention your baby's developing cells. You body has to spend a lot of energy repair and the damaged cells. So eating foods with antiocidants can save your body energy.

TASTY TIPS
Believe it or not, it's super-easy to make your own applesauce! And when you make it yourself, you know it's healthy. But there are a few tricks that will help you make applesauce that's more delicious than any you can buy.

Here's all you have to do: Buy a mix of organic apples, including some red-skinned apples for those all-important antioxidant flavonoids and some tart, crisp apples like Granny Smith. (Look for apples like McIntosh and Rome that are recommended for cooking, rather than the famous fresh-eating apples like Red Delicious and Golden Delicious.)

Once you get your apples home, wash, slice, and core them and then toss the slices into a deep, heavy pot. Cook them covered on a very low heat, stirring frequently to prevent sticking, until they soften and can be stirred into the thick but soupy consistency of applesauce.

Want to up the ante? Add even more antioxidant oomph by tossing in some fresh cranberries or a little pure cranberry juice. You can also stir in a little spice in the form of cinnamon or ginger to add antioxidants and help quell morning sickness.

Store your homemade applesauce in the fridge in a sealed container or can it for long-term storage. Besides eating it plain, you can use it as a topping for pancakes, yogurt, or frozen yogurt. Yum!!