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  • Dietary Requirements

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  • What is happening in your tummy

    Your baby’s muscles, hair and skin starts to grow. Therefore ensure you are getting good amount of calcium, protein, Vitamin D, magnesium, zinc and Vitamin B complex. Your baby’s brain, nervous system and immune system start to develop.

     

    What to expect

    Morning sickness for most women starts to subside and hormones start to stabilise.

    Your appetite starts to come back. As it does, try to be conscious of eating low GI foods and slow releasing carbs so you can feel satisfied for longer and get the best long term fuel out of what you’re eating.

    For most women this is the time your belly will swell as your baby is growing rapidly. The average weight gain is around 1-2kg per month. Speak to your doctor if you are concerned you are gaining too much or not enough weight. Everyone is different.

     

    Exercise

    After first trimester avoid any exercise that involves lying down

    Long periods of motionless standing should also be avoided

    Stop exercising if you feel fatigued.

    Non weight bearing activities like swimming or cycling help minimise risk of injury or jogging under supervision.

    Women who exercise require an additional 300 calories to sustain normal body functioning.

    Women who did not exercise regularly before pregnancy should start very slowly by easing yourself into an exercise routine. Keep the heart rate below 65 and start with short 15 minute walks or swims before working your way up to the recommended 30 minutes daily.

    Get support with exercise if you are expecting twins or have asthma

     

    Food requirements to consider

    • 3 servings of calcium rich food
    • 6 servings of vegetables (at least 2 rich sources of folic acid)
    • 4 servings of fruit (at least 2 rich sources of Vitamin C)
    • 7 serving grains (at least 4 whole grain choices)
    • 3 serving from extra lean meats and legumes (try to include 2-3 servings of fish and 4-5 servings of legumes per week)
    • 6 servings of hydrating fluids