Desperately needed modify your diet so you can have the healthiest pregnancy possible. Hi, my name is Melanie McGrath and I'm a dietician who specializes in fertility and pregnancy. In this video, we're going to chat about how you doctrine requirements change throughout your first month of pregnancy. Stay tuned. diet so that you can have the healthiest pregnancy possible. Hi, my name is Melanie McGrath and I'm a dietician who specializes in fertility and pregnancy.

In this video, weight gain during the first trimester predominantly consists of fat stores fluid as a result of changes in your hormones and increased blood volume. So unless you're underweight, aim for maximum of two kilograms weight gain by the end of your first trimester. I know many women like to put on weight at this stage, partly because they expect that they're supposed to, and partly because they want to feel pregnant and know that it's actually really happening. But too much weight gain, what is an increased blood volume. So unless you are underweight, and for a maximum of two kilograms of weight gain by the end of your first trimester. I know many women like to gain weight at this stage, partly because they expected they're supposed to and partly because they want to be operating it and know that you don't need any additional kilojoules at this point of your pregnancy.

Just a healthy diet, including all of the cool through groups, whole grains, lean protein foods, low fat dairy, fruits and vegetables, including plenty of fall like the most important thing about this stage in your kilojoules at this point of your pregnancy, just a healthy diet, including all of the core, three groups, whole grains, lean protein foods, low fat, dairy, no dairy alternatives, fruit and vegetables, including plenty of fall light. The most important thing about this stage is that you're meeting your full light requirements to prevent neural tube defects. If you're not already taking a pregnancy multivitamin that's reaching far late, get onto one as soon as possible. But make sure you're getting the right amount of Fallout for your individual name. You might need a dietitian to help advise you on these You also need to make sure that you're eating green leafy veggies every day because you're not going to get all of your formal like requirements just from the supplement, a bowl of Asian grains or one of my own juice and some sesame seeds for flavor.

Make sure that the multivitamin you choose is specifically designed for pregnancy so that it doesn't contain any vitamin A, you most likely need one that contains iding to ask you dietitian. In addition to your pregnancy multi start taking some omega three capsules if you're not eating fish two to three times per week. And if you haven't done so already, I recommend getting your jaypee to organize a blood test to check your nutritional markers, particularly vitamin D for late home existing vitamin D 12, iron studies and thyroid function. If anything is low, back to dietician about appropriate supplementation. I've already mentioned this a few times but it's a great idea to get it to cup of tea dietitian at this stage, as there are many nutrients like calcium and zinc that can't be checked with a blood test. Hopefully you're already in a great exercise routine, but if not, this is vitamin B 12, iron studies and thyroid function.

If anything is low, speak to dietitian about appropriate supplementation. Now, I've already mentioned this a few don't need to make any changes to your exercise plan unless you're doing some type of extreme sport like aerial skiing. Contrary to what you may think, exercise, particularly outdoor exercise can be one of the best solutions for tiredness and bloating. So get moving wherever. Okay, he started I've put together a seven day pregnancy meal plan. Simply choose which breakfast you'd like which lunch which dinner and which is next.

To download it. All you have to do is click on the link below. suicides doesn't purely have to consist of something where you were like crap, but can be incorporated into everyday activities like gardening, walking to work housework and everyone's favorite form of physical activity. That's right, you got it. That is generally not dangerous during pregnancy, unless you have a condition called placenta previa, where the placenta is lying over your cervix, or course unless your doctor advises you to avoid it. The cervix and amniotic fluid there to protect your little one.

Make sure you find a position that's comfortable for you both spinning, sitting on a chair or entering from behind a popular position. As with other types of physical activity, ensure that you don't over exert yourself or get into any positions where you're likely to fall and hurt yourself. The start of the second trimester is also when many women start thinking about joining a prenatal fitness class, their hips to choose from Archimonde just googling One or asking a recommendation from a neighbor who has little one. In addition to ensuring that you're exercising in a healthy way for your pregnancy, getting your posture right and not overexerting yourself. The classes are also motivating and great place to meet other women experiencing the same questions, concerns and physical changes as you are. One of the main things to remember about exercise at this stage of pregnancy is that you're more likely to dehydrate.

So always take a bottle of water with you and stop regularly and have a sleep. Don't wait until you feel thirsty. Physical activity at this stage is about consistently not competition. It's okay to stop for a drink. And if it's a hot day, make sure that you exercise in the shade. And don't forget to stretch both before and after any physical activity because this is also going to help reduce the risk of cramping.

To help you eat well during pregnancy. I've put together a seven day pregnancy meal plan to download Now all you have to do is click the link below. I look forward to chatting to you again soon. Bye for now. Amazing that on the negative side, you might start feeling sorry the second