Week 4: Your baby is the size of a poppyseed

During the first 12 weeks of pregnancy your baby is growing at an extremely rapid rate and massive hormonal changes are also taking place in your body. More significant changes and more growth occur during the first trimester than during any other period of the entire pregnancy.

Essential Nutrients this Week: Iodine, Choline, Biotin, Vitamin B12, Folate, Zinc

Food of the Week: Spinach

Whether raw or cooked, spinach is an excellent source of folate which is most essential early on in pregnancy. Three cups of raw spinach (about 90 g) and one cup of steamed spinach will provide you with roughly a third to half of the folate you need per day. At 40 Weeks, we’re in the habit of adding a handful of spinach to almost everything we eat — wilted spinach beside our morning eggs, spinach stirred through pasta or curry sauce, added to a salad, cold pressed juice or smothie.

Recipes of the Week

Kale, Spinach and Feta Pie

This slice is great for lunch or dinner and is rich in protein, iron and folate. By soaking the feta in water overnight, the sodium content can be reduced.

Mixed Bean Salad

Legumes are an excellent source of folate. The combination of mixed beans with spinach makes this salad a super healthy and delicious meal or snack. Make it once and enjoy it throughout the week.

Mini Spinach Muffins

These mini spinach muffins are the perfect grab-and-go snack. They are tasty, satiating and healthy for you and your baby. They can be made in advance and enjoyed warm or cold. The muffins also freeze well.

Pregnancy Articles

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

The Benefits of Soaking Grains, Legumes, Nuts and Seeds and a How To Guide — a breakdown of how and why soaking and activating grains, legumes, nuts and seeds aids nutrient absorption and is important during pregnancy

Easy Pantry Swaps — a downloadable guideline for swapping in healthier alternatives