There is a lot you can do to contribute to your future baby's nutrition. Babies need the nutrients that come from your eating a variety of foods, such as fruits, vegetables, bread and cereal. You can consume low-fat milk products and lean meats, poultry and fish. A baby, or the fetus, needs the nutrients in food, like protein, iron, and calcium for growth and development.

Iron in the blood takes oxygen to all the tissues, including the brain, so that the cells have energy to divide and grow. Lean meat, fortified cereal, and egg yolks contain iron. Drinking citrus fruit juice when you eat cereal fortified with iron increases iron absorption. Avoid drinking a lot of tea because the tannins in tea block iron absorption. Calcium provides building material for bones and teeth. Low-fat milk, yogurt and cheese are good calcium sources.

Here are more tips:

• Eat regular meals. If you have heartburn, eat smaller meals five to six times a day.



• If you have morning sickness, talk to your doctor. Some experts say to pay attention to cravings to reduce nausea. Some women eat dry cereal or plain crackers before getting out of bed. Others find that a wedge of fresh lemon is helpful.



• Drink six to eight glasses of water each day. Milk, water and fruit juice are the best choices. While moderate amounts of beverages that contain caffeine are not harmful, beverages with caffeine may unnecessarily stimulate your baby, increasing its activity in your uterus.

During pregnancy, women usually gain 25 to 35 pounds. Gaining less than 25 pounds is not wise. Do not try to lose weight during your pregnancy. The weight gain includes breast tissue, increased blood volume, the weight of the uterus and placenta, and additional fluids, as well as the weight of the baby.

Weight loss after pregnancy is sometimes a major concern. Breastfeeding may help you lose weight. Weight loss should be gradual and may take 12 to 18 months. See your doctor regularly and eat wisely for a healthy baby and a healthy mom.

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