How much to gain: If you enter pregnancy at a weight you are realistically happy with, then the suggested amount of weight you should gain is about 25 pounds.

Only two to four pounds of that goes on during the first trimester, and the remainder is added at about a rate of three-quarters of a pound to one pound per week after that. For underweight moms, it is important to put on at least 28 to 40 pounds. If it's lots of extra weight you've started with, add only 15 to 25 pounds. Because little weight is gained during the first 14 weeks, you needn't worry if you just don't feel like eating during the first trimester. By nature's design, when the nausea has calmed down, it's time to start tipping up the scales.

1.    Calories: Despite the fact that you don't need too many more, those extras that you do need are very important. Proper weight gain on your part is needed to make sure your newborn is delivered at a healthy weight. Add 200 to 300 calories per day during the second and third trimesters.

2.    Protein: Protein provides materials for the growing tissues, including the placenta, the mother's blood and the baby. Get three good servings a day from tofu, beans, chicken, fish, meat or eggs. The National Academy of Science suggests a daily intake of 74 grams of protein during pregnancy.

3.    Calcium: This mineral is needed for proper bone formation in the baby and to help preserve the mother's bone strength. The need for calcium is most crucial during the last three months, when fetal bone formation takes place. If the mom's diet doesn't supply enough calcium, the fetus will draw the calcium it needs first from the mother, leaving you in a depleted state. Drink a little more than one quart of milk a day to ensure you get enough. This amount of milk will also make a significant contribution toward your protein intake.  Broccoli is another great source of calcium that is easily absorbed.

4.    Iron: An iron supplement is recommended during pregnancy since it is so difficult to get enough in your diet. The National Academy of Science recommends pregnant women take a supplement containing 30 mg. of iron a day during the second and third trimesters. Most of this iron is needed during the last three months because that is when the baby is accumulating it for use during early life. Moms also need this extra iron to replenish their red blood supply and to accommodate the demand created by increased blood volume.

5.    Folic Acid: This is a B vitamin needed for proper cell division. Folic acid taken while trying to conceive and in early pregnancy can help prevent certain birth defects of the brain and spine. Studies show a reduced risk of spinal bifida (open spine) and anencephaly, by about 50 percent. Get 400 micrograms a day at least one month before becoming pregnant because these birth defects develop during the first month after conception, before most women know they are pregnant. A vitamin supplement is the best way to ensure you have met your requirements. Include foods like orange juice, spinach and legumes.

6.    Fluids: You need extra fluid to feed your increased blood volume and for amniotic fluid. Drink at least six to eight glasses of liquid a day. Holding back on them won't alleviate the swelling you may have during pregnancy, in fact, too little fluid can tax your kidneys, and cause them to retain fluid to ensure there's enough in your body.

7.    Sodium: This is important during pregnancy. Sodium helps to regulate the water in the body.  2,000 to 8,000 milligrams of sodium a day is recommended during pregnancy. There are 2,325 milligrams of sodium in one teaspoon of salt, and because salt is in most foods, the increased need for it during pregnancy is not too difficult to achieve

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