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. 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.