Week 13: It’s the beginning of the second trimester

Welcome to the middle of your pregnancy. Your baby’s unique fingerprints have developed. Additionally, your baby’s gender specific reproductive system is in full swing. If you’re having a boy his testes are producing testosterone and if you’re having a girl her ovaries are already generating eggs for the future generation.

Essential Nutrients this Week: Calcium, Iron, Protein, Folate, Zinc, Fibre, Magnesium, Potassium

Food of the Week: Quinoa

Quinoa is a great staple pregnancy dietary item, it’s a wholegrain, is gluten free and has a complete protein profile, meaning it contains all the essential dietary amino acids we can get from food. The nutrients in one cup (40g) of quinoa are hard to beat: 40g carbohydrates, 5g of fibre and close to 3mg of iron. Quinoa is also high in protein, low in fat and easily added to your favourite recipes to replace white pasta or white rice.

Recipes of the Week

Quinoa Porridge

A warming bowl of goodness to nourish you and your baby. This quinoa porridge recipe is easy to make and bursting with flavour and nutrition. As is the quinoa porridge recipe we shared in week 9.

Quinoa, Carrot and Bean Salad

This nutritious salad tastes best warm. It’s the perfect accompaniment with a protein of your choice or delicious on it’s own for lunch or dinner. Quinoa is an ideal pregnancy food, especially during the second trimester when iron and protein rich foods are needed to nourish you and your baby.

Roasted Vegetable Frittata Muffins

Start your day with these nutrient-packed muffins. High in protein, they’re also delicious for lunch or as a healthy pregnancy snack. Serve the muffins with a salad or steamed greens to increase your nutrient-intake even further.

Pregnancy Articles

How Much Weight Should I Gain During Pregnancy — learn why gaining too much or even too little weight during pregnancy may be harmful to you and your baby

How To Avoid Toxins And Have A Healthier Pregnancy — what toxins to avoid and why + 70 tips for reducing your exposure to toxins during pregnancy

Tips For Regulating Your Blood Sugar During Pregnancy — keeping your blood sugar levels stable is a key part of healthy eating during pregnancy

How To Manage Food Aversions And Cravings During Pregnancy — how to navigate food aversions and cravings in a healthy and mindful way

Relieving Nausea And Morning Sickness — 30+ top tips for relieving morning sickness and nausea during pregnancy

Prenatal Vitamins Aren’t Created Equal — Are You Taking Quality Supplements? — a deep dive into why and how to choose quality supplements plus and how and when to take them for optimal effect