Maintaining an adequate amount of complex carbohydrates will keep your weight gain in check while preventing constipation and nausea, while at the same time providing your baby with important nutrients.

Good sources: Whole-grain breads, fresh fruits, beans and peas, cereals, brown rice, vegetables, potatoes, corn and grains.

Calcium

Adequate calcium stores are important in order to meet your baby's needs, as well as your own future needs.

Good sources: Milk and milk products, calcium-fortified orange juice, fortified soy milk, broccoli, almonds and ladies finger (bhindi).

Iron

Iron is needed for the production of haemoglobin in both the maternal and foetal red blood cells. The developing baby draws enough iron from the mother to last it through the first five or six months after birth so a woman has an increased need for iron during pregnancy.

The recommended daily intake of iron during pregnancy is 22-36 mg. Taking an iron supplement is crucial.

Good sources: Red meats, fish, poultry, shellfish, eggs, legumes, dried apricots, raisins, dates, prunes and kidney beans.

Also Read: Saffron for a Fair Baby

An Ideal Meal Plan

• Nine servings of breads, cereal or whole grains
• Four servings of vegetables
• Three servings of fruit
• Two servings of milk, yogurt or cheese
• Two servings of meat, poultry, fish, dry beans, eggs or nuts

You also need to drink plenty of healthy fluids - 6 to 8 cups a day, more if you're retaining lots of fluid or if it's very hot.