Baby	1.5 - 2kgs
Placenta	0.5 - 1.5kgs
Amniotic fluid	0.5 - 1.3kgs
Breast tissue	0.5 - 1.5kgs
Maternal blood	2kgs
Fat stores for delivery and breastfeeding	2.5 - 4.5kgs
Uterus increase	0.5 - 2.5kgs
Total	12-16kgs

Aim for Healthy Eating

Eating a well-balanced diet is extremely important during pregnancy. And the basic principles of healthy eating remain the same - plenty of fruits, vegetables and whole grains and leaner sources of protein.

Says Dr Indira Hinduja, obstetrician-gynaecologist, "You should start taking Folic acid supplements in pregnancy. Also, calcium is crucial for bone development, blood pressure control and muscle contraction--during pregnancy, to ensure the baby's bone and tissue development. It is important to eat several servings of calcium-rich foods daily."

If you are in the habit of skipping breakfast, now is the time to change your eating habits. Have breakfast every day. You can have whole-grain breads like chappati, rotis, toast, fruit or vegetables for breakfast.

It is a good idea to snack between meals. Fat is necessary for the proper development of your baby's brain and central nervous system. So go for fatty fish, avocados, nuts and olive oil.

Must-Eat Nutrients

Folate

Folate, also known as folic acid, is a B vitamin. It is recommended that a folate supplement (400 microgram) be taken prior to conception and in pregnancy to help reduce the risk of neural tube defects such as spina bifida.

Good sources: Dark green leafy vegetables are the best sources. Other sources are orange juice, spinach, fortified cereal, lentils and broccoli.

Protein

From the beginning to the end of life, protein's function is to build, repair, or replace tissue. During pregnancy, your protein needs are directly related to the rate of fetal growth.

Good sources: Beans, lentils, soy, dairy products, chicken, fish, pork and eggs.