If you've ever been pregnant, you may have thought "I feel fat!" While pregnant women become larger, they're growing a baby, not just packing on the pounds.

Weight gain associated with pregnancy has very real components. On average it's made up of about 7.5 pounds baby, 7 pounds maternal stores of protein, fat and other nutrients, 4 pounds extra blood, 4 pounds other body fluids, 2 pounds uterus growth, 2 pounds breast tissue, 1.5 pounds placenta, and 2 pounds amniotic fluid.

Healthy weight gain is based on pre-pregnancy weight and body mass index, or BMI. A woman who is underweight (BMI less than 18.5) would need to gain 28 to 40 pounds. Those at a healthy weight, BMI 18.5 to 24.9, should gain 25 to 35 pounds.

An overweight woman (BMI 25 to 29.9) should gain 15 to 25 pounds, but if she's obese (BMI higher than 30) only 11 to 20 pounds.

Women expecting twins or triplets may need to gain 35 to 55 pounds depending on their BMI.

To determine your BMI, go to http://www.nhlbisupport.com/bmi.

Unfortunately, many women take the old saying "eating for two" too seriously and gain extra weight. It can lead to health problems such as diabetes and high blood pressure during pregnancy. And it can be difficult to lose that extra weight after delivery, which can add up between pregnancies.

For most women, a mere 300 extra calories per day is all that's needed to achieve the desired weight.

Calcium is important for mom's bone health as well as the baby's. Select three to four servings of dairy products daily to meet these needs. One serving equals 8 ounces milk, 8 ounces yogurt, or 1.5 to 2 ounces of cheese.

Pregnant women need to consume iron-rich foods daily. Include enriched and fortified grains and cereal, red meats, liver, fish, chicken, dried beans, nuts, dried fruits and leafy green vegetables throughout the day.

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Practical Nutrition: Eating for two