Diet and Nutrition for Pregnant Mothers

Dietary intake During Pregnancy
Many would not gain weight during the first trimester that is the first three months. They will have complaints like morning sickness,  lck of appetite, food aversions, sleepiness  and fatigue. They will not be able to eat much except some bland foods like toasts, juices etc. Those who do not have any symtoms gain about 1- 1.5 kgs  and after that a steady increase of 1 -2 kgs till the end of the pregnancy period.  This steady increase through out pregnancy mostly ensures healthy babies.
A pregnant woman needs proteins, carbohydrates, fats, minerals, vitamins and plenty of water for foetal and maternal well being. Foliates are important and that too in the first trimester to prevent development disorders

Need for Calcium for an would be Mother
Calcium is needed for the baby's bone formation, iron for blood and other vitamins and minerals are needed in smaller amounts for the over all development.  It can be said the the proteins are the bricks  which build a strong body, carbohydrates and fat for the energy they provide, essential fatty acids for the developmnt of the brain and absorption of the fat soluble vitaminslike Vitamins A, D and K.  Just that the fat intake can be limited to 30% or less of the total dietary intake of calories.

How to get enough Calcium absorbed into our body
Milk is the chief source of calcium. You will have to drink milk, at least twice a day or about 3-4 glasses, without coffee or tea, other varieties of shakes and proetin powders are acceptable. You can drink it in any way you like but the milk is a must.
Also refuse coffee or tea with the food as this will prevent the absorption of iron, while taking  fruits / fresh juices rich in Vitamin C, like guava, lime juice / lemon juice , oranges, will increase the absorption.
Calcium helps regulate muscular contractions and plays a role in normal nerve functioning, blood-vessel expansion and contraction. If there is a deficiency found in calcium, calcium supplements  or fortified cereals can be taken, so that there is enough calcium for the mother and the child.