So you've just found out that you're pregnant. Congratulations. Now the next step is that you need to 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 your doctor requirements change throughout first month of your pregnancy. Stay tuned emotion number one up People only grow to about the size of it about this big.

At this stage, you may not even know that you're pregnant. Although you might be starting to experience a little bit of tiredness and bloating. 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 gain weight at this stage, partly because they expected they're supposed to, and partly because they want to be or pregnant and know that it's actually really happening. But too much weight gain will most likely mean fat gain and you don't want that.

So that means a healthy diet, plenty of exercise, regular weigh ins and no eating for two. Well not at this stage anyway. You don't need any additional No kilojoules at this point in your pregnancy, just a healthy diet, including all 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 eight requirements to prevent neural tube defects. If you're not already taking a pregnancy multivitamin that's reaching for late, get onto one as soon as possible. But make sure you're getting the right amount of Fallout for your individual needs.

You might need a dietitian to help advise you on these who also need to make sure that you're eating green leafy vegetables every day, as you won't get all of your folate requirements from a supplement. A bowl of Asian greens and my favorite tritone bok choy choice done enjoy one book as well as snow peas, bikini broccolini and asparagus. Yeah. A quick and simple recipe it's just a stir fry them with a little bit of this me some crack Garlic, press A balsamic vinegar, a squeeze of lemon juice and some sesame seeds for flavor. And make sure the multivitamin you choose is specifically designed for pregnancy so that it doesn't contain any vitamin A who most likely need one that does contain some iodine too, but just ask your dietitian just in case. In addition to pregnancy multi, start taking some omega three capsules if you're not eating a low mercury fish two or three times a week.

And if you haven't already done so, I recommend getting to your GP to organize blood test to check your nutritional markers, particularly vitamin D for late homocysteine, vitamin D 12, iron studies and thyroid function. If anything is low, Spiti dietician about appropriate supplementation. And I've already mentioned this a few times but it's a great idea to get a checkup with your 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 the time to organize one state to an exercise physiologist if you need help or advice at this stage of your pregnancy, you really don't need to make any changes to the 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 possible. Now, to help get you started, I've put together a seven day pregnancy meal plan. Simply choose which breakfast you like which lunch which dinner and which snacks. To download it now, all you have to do is click on the link below. I look forward to chatting with you again soon. Have a great day.

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