Week 9: Your baby’s teeth are starting to form

It’s the beginning of your third month and your last few weeks of trimester 1, you’re definitely a mum now and your baby is transitioning from an embryo into a foetus.  

This is the peak time for morning sickness. Many women who experience nausea and vomiting during this period can find it difficult to keep food down. It's important now to look after yourself, drink plenty of fluids, follow the tips from week 6, listen to your body and get plenty of rest.

Essential Nutrients this Week: Zinc, Vitamin B6, Folate, Fibre, Magnesium, Potassium, Chromium

Food of the Week: Sweet Potato

Sweet potatoes are a good option for women experiencing nausea and vomiting. This is due to their high levels of carbohydrate and vitamin B6. Carbohydrates are essential for energy and are often craved by women in pregnancy. As tempting as it might be, it is important to choose complex carbohydrates such as sweet potato, brown rice, legumes, oats, quinoa, carrots, zucchini, cucumber, corn, strawberries and apples and minimise your intake of refined and processed foods like crackers, biscuits, cakes, bread, white pasta.

Recipes of the Week

Sweet Potato, Chickpea and Spinach Coconut Curry

This delicious and nourishing sweet potato, chickpea and spinach coconut curry is from the Oh She Glows Every Day cookbook. It is easy to make, especially if you throw all the ingredients into a slow cooker and cook on low for 4-6 hours.

One-Pan Chicken, Millet and Broccoli Pilaf

Millet is rich in B vitamins and one of the most alkaline grains. It has a nutty flavour and is an ideal gluten-free replacement for couscous. This one pan chicken millet pilaf is a delicious blend of protein, grains and vegetables — quick and easy to make, it’s bound to be become a family favourite.

3 Nourishing Porridge Recipes

Porridge is a filling and nourishing breakfast food that takes next to no time to prepare. The three porridge recipes we’ve shared with you this week are bursting with flavour and health benefits. They are bursting with protein and fibre, are low GI to help you control your blood sugar and give you longer lasting energy.

Healthful Tips

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

The Why And How Of Buying Organic Food When Pregnant — tips for minimising your exposure to toxins that may harm your health and your baby’s growth and development

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