When you are 5 weeks pregnant you may not look pregnant, but you are probably starting to feel pregnant. Your hormones will start going crazy, you will most likely experience morning sickness and the tiredness will kick in.
In this video, Melanie will walk you through step-by-step the dietary and lifestyle changes you need to be making when 5 weeks pregnant.
Wants to know what you should be eating throughout your second month of pregnancy. Hi, my name is Melanie McGrath and I'm a perinatal dietitian with a master's degree in nutrition and dietetics. In this video, we're going to look at how your dietary requirements changed throughout your second month of pregnancy so that you can have the healthiest pregnancy possible. Stay tuned. Firstly, congratulations. I'm sorry.
Excited for you. If you were in my office right now, give me a big hug. But I just have to do a little happy dance for you instead. At this stage of pregnancy, your baby is now about the size of a rock great. Your hormones will start going crazy. And as a result, you're going to experience morning sickness for all day sickness if you like many women, an urgent need to weigh and possibly some food cravings and food aversions.
One of the most common side effects of this stage of pregnancy is extreme tiredness. Most women I know already tend to burn the candle at both ends. But during pregnancy, you most likely feel more overwhelmed with tiredness than you ever have before. And if this is your second, third or fourth pregnancy, multiply your time is by a factor of 10 for every additional child. Research shows that the average person has two and a half hours less sleep now than the average person did. 20 years ago.
Statistics also show that people who have less than seven hours sleep per night are more likely to be classified in the obese category in the BMI tables. Slate plays a really important role in not just energy levels, but also in weight management. For example, if you're tired, then you're more likely to take the escalator than the stairs. you're much more likely to jump into your car and drive down the road to the local shops the more and you much much more likely to hit the snooze on your alarm. Just roll over and get an additional 45 minutes late then get up and go for your early morning swim. Next, think about your willpower when you tired, it's much more likely that you're going to give into that cheeky sign advertising soft drinks.
With that hot young energetic couple frolicking down the beach subliminally suggesting that you will have their boundless energy too if you only drink this magical soft drink when you're tired. Now, tell the truth Have you ever eaten when you Hungry in the hope that the food would give you magical energy? Well, you're not the only one. In addition to having less energy for physical activity and less willpower for saying no, scientifically, we also know that your body produces more grillin and less leptin when you haven't had enough sleep. ghrelin is hunger hormone, increasing your appetite and causing you to eat more regularly than you need to. leptin is the hormone that tells you when to stop eating.
So when you're tired and producing less leptin, you're more likely to eat large portion sizes, then you really need. not getting enough sleep is always a recipe for weight gain. But even more so during pregnancy. My advice is to make sleep a priority during your pregnancy, especially at this stage, you will be more tired, you'll probably also be busier than ever. So this is the time to prioritize and say no to a few things and start going to bed an hour or two. earlier than usual, and I also recommend unplugging the TV.
TV has this miraculous way of getting you to stay awake longer than you wanted to switch it off. You're aiming for weight maintenance at this stage, so focus on your normal healthy eating diet with standard portion sizes. I'm often contacted by women at this stage who are worried about not eating enough because they're feeling too nauseous to eat. If this is what you're going through, do your best not to avoid meals altogether. Instead, try to eat outside in the fresh air or next to an open window to decrease the smell of food. Try eating cold meals such as tenshun and salad rather than hot meals.
In grazing during the day. Instead of sitting down to three big meals. You actually feel better having eaten something small than having an empty stomach. Cheese bland low fat foods like appealed Apple yo get dry crackers correspond toast. Another great trick is to cut a lemon in half and smell that the freshness can often relieve the feeling of nausea. And if you really can't stomach anything, speak tjp that medication to combat nausea.
At this stage, you may also find yourself experiencing food cravings or aversion. food that you previously loved may now taste vile, and you might find yourself fantasizing about some random food, baby spinach, or I suppose, maybe tomato soup. If it's the healthy food, then just listen to your body and go for it. Eating a plant every day for a week never hurt anyone. But if your temptation is more of a treat food like ice cream, chocolate or biscuits, then it's more likely that you want that food rather than need it. Allow yourself a serving of it, but just don't go overboard.
Continue taking your pregnancy multivitamin, omega three supplements if you're not eating enough fish and additional folate supplements if needed. And of course, any additional supplements that your doctor or dietitian has prescribed. You feeling unmotivated to exercise, tiredness and morning sickness, easy excuses at this stage. One of my favorite motivators for my clients is to remind them. Now you, the exercise is essential to prepare your body for the physical demands of labor. So don't give up.
If you're suffering from morning sickness, you might need to adapt your exercise routine to fit around how you're feeling. For example, if your morning sickness reflects its name, change your exercise schedule to undertake less demanding tasks in the morning and shift your workout to the evening. Vice versa. Keep in mind, however, that many of the clients that I see actually prefer to exercise when they feeling a bit nauseous because the fresh air can really make a very big difference. A hot stinky sweaty gym, and it's not always the best place for a queasy tummy. So it If you are a gym fan, I encourage you to stick to your usual routine of going to the gym.
But instead of going inside, just leave the car there and go for an outdoor walk or jog instead. This will really help you to stay in your regular routine for when you are feeling a little bit less nauseous. Now, as I mentioned, one of the other key excuses for not exercising at this stage is tightness. tightness is not a good enough excuse for not exercising, though. If you are tired, take a good hard look at your schedule and cut something else out to really need to go to that meeting. Do you really need to go to that party?
Could you just post a gift and a handwritten card instead? You're pregnant. That means that your body and your health and health of your baby or your first priority. I know that you're feeling tired, but at the moment you'd still be feeling tired even if you slept all day, that sometimes a walk around the block or a swim in the ocean can be just what you need to make it million dollars again, trust me. Now to help get you started. I've put together a seven day pregnancy meal plan.
It'll help make everything so much easier for you. Simply choose which breakfast you'd like which lunch which dinner and which snacks. To download it now all you have to do is click the link below. I look forward to chatting to you again see you really kind of stuffing in how much do I love raspberries. I swear there's not gonna be any lift by the time I finish this. Then listen to your body and go for it.
Eating every whenever I think of brass break, I always think of my little nephew will we give each other a million raspberry kisses all the time. It's my secret special way of getting loads of kisses from me so cute. Of course I have to give you a raspberry