9 Weeks Pregnant – Tips for a Healthy Pregnancy Diet | Nourish with Melanie #10

So, you’re pregnant, running to the toilet
to throw up every few hours and have a million dietary questions, but don’t know who to ask
as you’re not ready to announce your pregnancy yet? Well, you’ve come to the right place! Hi! My name is Melanie McGrice, and I’m a prenatal
dietitian. In this video we’re going to chat about how
your dietary requirements change throughout your third month of pregnancy. Stay tuned! The size of a plum, your baby is developing
rapidly. In addition to extreme fatigue, food cravings
and morning sickness, you will probably experience sore boobs and ligament pain. Be strong – the worst is nearly over I promise you. At this point what you need more than anything
is to talk to someone who knows how you feel. A caring ear can be “soup for the soul” when
you’re tired, nauseous and sore. You may feel like you’re the first woman to
ever feel this way, but your not, so pick up the phone. One of the most common cravings for women
during pregnancy is salty food. This is caused by fluid retention and nausea. If you’re craving salt, try to choose salty
foods that aren’t high in fat. Instead of potato chips or takeaway food,
try a yeast spread on toast, dry biscuits, salted nuts or tinned tomato soup (now you
know why tomato soup is such a common food that women crave). Remember that eating small, regular meals
will help to minimise nausea and optimise your energy levels. Try to have a healthy meal or snack every
three to four hours, but keep your portion sizes small. If you really can’t stomach food, and you’ve
tried all the tips discussed above, try having a drink instead of a meal. Freshly squeezed juice, especially with some
ginger in it, works like a charm for morning sickness. It will give you the glucose you need to keep
your energy levels up and is nutritious and refreshing. Continue with your pregnancy multivitamin,
omega 3 supplements and additional folate supplements if you need those. During pregnancy your body produces hormones
to loosen ligaments to prepare your body for labour. This can sometimes cause ligament pain, and
if you are an active exerciser, you need to be more careful of sprains and dislocations. Make sure that you are wearing sturdy shoes,
thick exercise socks (preferably covering your ankles) and a good sports bra. You may also need to strap your knees or elbows
if you are exercising intensively, especially if you have had previous injuries. It may also be a good idea to swap hiking
through forests with unstable ground to hiking along beaches. Although this is usually the hardest time
of your pregnancy to exercise, don’t give up. Remind yourself of how important it is. I often tell clients that the most difficult
part of exercise is getting out the door. If this sounds like you, tell yourself that
you are just going to get to the gym/pool/beach/club/out the door, and then, if you still don’t feel
like it you can turn around and come home. Nine times out of 10, once you are dressed
and out the door, you’ll want to keep going. Other tricks include stopping to exercise
on your way home, rather than trying to motivate yourself to go out again, and incorporating
exercise into your day, for example, if the only way to get home is to walk, then walk
you will. Get your partner to drop you off at work each
morning so that you have to walk at least part of the way home. Now, to help get you started, I’ve put together
a 7 day pregnancy meal plan. Registering for this will also give you access
to my weekly coaching emails. To download it now, all you have to do is
click the link below. I look forward to chatting to you again soon. Bye for now!

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