Week 19: Your baby’s skin is developing
Vernix Caseosa, a creamy protective coating, begins to develop this week and will continue to cover your baby’s entire body until birth. Vernix protects your baby’s sensitive skin from being damaged by amniotic fluid. Most babies lose their vernix before birth but some are born covered in this creamy protective coating. It’s very good for a baby’s skin and can be left until it’s absorbed on its own. If you’re expecting a girl, her uterus is forming this week.
Essential Nutrients this Week: Omega-3 fatty acids, Vitamin E, Iron
Food of the Week: Chocolate
Quality dark chocolate contains important pregnancy nutrients such as iron, magnesium, phosphorus, potassium, zinc, niacin and monounsaturated fatty acids. A moderate intake of quality high-cacao chocolate (30g, or approx. 2 squares, of at least 70 per cent cacao chocolate) has been shown to help reduce blood pressure and improve insulin sensitivity during pregnancy without affecting weight gain.
Recipes of the Week
Homemade Chocolate
Use either raw cacao powder or carob powder (or a combination of both) to make your own healthy chocolate. Stir through nuts, coconut chips or dried fruit to create various flavour combinations. Keep the chocolate in the freezer and have a square here and there when cravings strike.
Hot Superfood Chocolate
Feel good about sitting down to a cup of this warming superfood hot chocolate. Supercharged with raw cacao and maca powder. Maca helps in balancing hormones during pregnancy and also improves both stamina and energy. Maca is also rich in iodine and iron, two essential pregnancy nutrients.
Nourishing Bliss Balls
These easy to make bliss balls are nutrient-dense and a nourishing pregnancy snack. Make them ahead of time and keep them in the fridge or freezer. That way, when you need a snack, you’ve got a healthy one on hand. A nourishing snack that will support your health and the healthy growth and development of your baby, will keep your blood sugar levels stable, and support your energy.
Prune and Oat Muffins
These muffins are loaded with fibre from the prunes, spelt flour and oat bran. And are naturally sweetened with orange juice. If you’re experiencing constipation during your pregnancy, these would be a great addition to your diet.
Chilli Con Carne
Loaded with goodness and flavour, this warming dish will nourish you and baby now that you’re eating more broadly again. Enjoy on its own or serve with organic rice, cauliflower rice, zoodles or a heap of wilted greens.
Turmeric Mince with Sneaky Greens
This dish comes together quickly and easily and will be sure to satisfy the tastebuds. Supercharged with greens and green beans, this pregnancy recipe is highly nutritious for you and your baby. Enjoy it as is or serve with organic rice, quinoa or a colourful selection of steamed vegetables.
Pregnancy Articles
How To Avoid And Relieve Constipation In Pregnancy — 15 ways to ease constipation plus a list of high-fibre foods
30 Ways To Resolve Stress And Anxiety During Pregnancy — the impacts of stress on you and your baby and self-care practices to support your throughout your pregnancy
13 Natural Ways To Relieve Oedema During Pregnancy — simple remedies to relieve swollen ankles and swollen hands while pregnant
Is It Safe To Exercise During Pregnancy? — exercising while you’re pregnant is good for 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
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 choosing the best quality pregnancy supplements and how to take them for optimal effect