18 Weeks Pregnancy – Tips for a Healthy Pregnant Diet | Nourish with Melanie #12

18 Weeks Pregnancy – Tips for a Healthy Pregnant Diet | Nourish with Melanie #12


Want to know what you should be eating during
your fifth month of pregnancy? Hi! My name is Melanie McGrice, and I’m a dietitian
who specialises in fertility and pregnancy. In this video we’re going to chat about how
your dietary and activity requirements change throughout your fifth month of pregnancy,
especially now that your bub is really starting to grow! Stay tuned! Now that your baby is the size of a mango,
you will probably feel him kicking for the first time. And, as your baby bump grows, your posture
will change. Your pelvis will start to tilt forward and
your lower back will arch to help you keep your balance. This can affect your gait – the way you walk
– as well as your balance. You will also, most likely, find your back
is starting to ache, and that you get puffed more easily – even though you are fitter. Your shortness of breath is a result of your
baby pressing up against your lungs. You are now halfway through your pregnancy,
and this is typically the most fun month of pregnancy, so make the most of it! You have a beautiful baby bump and pregnancy glow, but
you’re not too uncomfortable. And, it might be time to go shopping for some
new maternity clothes as your baby bump grows. As a dietitian, what I’m particularly excited
about at this stage is the fact that this is the month when your baby will start developing
tastebuds! As such, it’s essential that you eat a wide
variety of healthy foods to help him grow accustomed to a range of tastes. Try different fruits and vegetables (especially
green leafy vegetables like Brussel Sprouts and broccoli which can be a bit more bitter,
to help you avoid years of arguments at the dinner table). Try a range of herbs and spices and a range
of lean meats, including kangaroo, goat, lamb, fish and beef. Continue to ensure that you are eating all
your core food groups each day – that’s grains, meat or meat alternatives, dairy, or dairy
alternatives, fruit, vegetables and healthy fats, and check that you are meeting your
requirements for iron, calcium and iodine. Fermented foods, grains, vegetables and legumes
are particularly good for your gut microbiome and your gut microbiome can impact the future
health of your bub, so minimise your intake of processed sugars, and opt for pre and probiotic
foods instead. It’s also wise to incorporate common allergens
like wheat, soy, fish, seafood and nuts into your diet to help build up your baby’s immune
system. Continue to take your prenatal multi, and
omega 3 supplements if you’re not eating enough low mercury, high omega 3 fish. If you haven’t had an appointment with your
dietitian since you first fell pregnant, now is a good time to organise a review. You may find that activities such as rollerskating
and bike riding become more challenging as your bump grows and your balance changes,
so switch to other activities that don’t require as much balance, such as water aerobics and
swimming. Backache is a common reason why women stop
exercising at this stage of pregnancy, when in fact, movement is one of the best ways
to deal with backache. I suggest you give up higher intensity exercise
and start focusing more on incidental, low to moderate intensity exercise such as swimming
and walking. If you haven’t already got one, buy a pedometer
or step counting device, and ensure that you are walking at least 10,000 steps every day. Swimming is also a really good choice as it’s
low intensity, gentle on aches and pains, great for strengthening your core, a terrific
stress reliever AND an excellent way to burn kilojoules. Try to make time to get to the beach or pool
at least twice each week. If at any time you notice severe abdominal
pain, bleeding or a significant reduction in your baby’s movements, stop exercising
and seek medical advice. Physical activity right up until the end of
your pregnancy is safe, but stop and get a check-up if your body is telling you to, and
then get back on the horse if everything is okay. To help you eat more healthily during pregnancy,
I’ve put together a 7 day pregnancy meal plan. To download it now, all you have to do is
click the link below. I look forward to chatting to you again soon! Have a great day!

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