Eat little but often
The food secret in these weeks lies in the regularity. You're probably feeling sick this month and you're feeling tired. However, you can hope that these two inconveniences will diminish at the end of the first three months. If you can eat, eat high-quality, nutrient-dense foods (such as fruits, vegetables, lean dairy and whole grains) and be sure to adjust the calorie intake to your energy needs.
On average, pregnant women only need more energy from the fourth month onwards. This additional requirement is then about 255 kcal. If you still can not eat a proper meal, try to eat small snacks regularly and drink well between meals.
Pay special attention to vitamin B
Vitamin B6, also called pyridoxine, belongs to the group of B vitamins with B1, B2 and B12. There is some evidence that vitamin B6 can help with morning sickness. Vitamin B6 strengthens the immune system, supports the nervous system and helps the protein metabolism. Many foods are excellent sources of vitamin B6. Bananas, brown rice, lean meats, poultry, fish, avocados, whole grains, corn and nuts contain much of this vitamin.
Vitamin B12, also called cobalamin, is also an important nutrient during pregnancy. Together with folic acid it is involved in the formation of red blood cells. A deficiency can cause anemia or even harm the unborn child's nervous system. Even small amounts of this vitamin can prevent that. If you eat meat or dairy, you will hardly suffer from vitamin B12 deficiency. If you are a vegan, you should eat vitamin B12 fortified foods two or three times a day or take a vitamin supplement. Some varieties of soy milk, some cereals and yeast extracts are fortified with vitamin B12.
Lunch: avocado and salad with smoked chicken
This delicious lunch is a good source of Vitamin B6.
1 ripe avocado
Juice of a lemon or lime
2 tbsp pomegranate seeds
1 cup of corn salad or other mild salad
100 g boiled or roasted chicken cut into strips
1 tbsp olive oil
1 tablespoon of apple cider vinegar
2 tablespoons apple juice
fresh thyme at will
Peel the avocado and cut into thick slices. Put the avocado slices in a small bowl and sprinkle with lemon or lime juice.
Wash the lettuce leaves and place in a salad bowl. On the lettuce leaves are the chicken strips, then the diced cucumber and finally put the avocado and sprinkled with pomegranate seeds. If you are using fresh pomegranate, cut it in half and hold the cut surface over the lettuce as you remove the edible red seeds with a knife.
For the dressing, add olive oil, apple cider vinegar and apple juice along with some black pepper and thyme (if available) to an empty jam jar. Shake well and serve the dressing with the salad and crunchy wholegrain bread.
Snack: Greek yogurt with ginger or honey and almonds
Put two heaped tablespoons of yoghurt (low in fat, if you prefer) in a bowl. Cut the ginger in syrup into small pieces and stir together with a spoonful of syrup under the yoghurt. If you do not like ginger, take 1 tsp of liquid honey and 1 tbsp of roasted almond slivers. Enjoy the dish immediately after the preparation!
Dinner: Delicate haddock salmon pate
This tongue-in-cheek fish recipe contains a lot of vitamin B6 and B12 as well as the important omega 3 fatty acids. You can use all white fish for this dish. But haddock is particularly rich in vitamin B6 and milk is a good source of vitamin B12. This dish is easy to freeze. In the fridge it lasts 24 hours.
Preparation time: 20 minutes
Cooking time: 30 minutes
350 g haddock fillet
200 g salmon fillet
white part of a leek, sliced
500 ml low-fat milk
3 bay leaves
20 g butter or sunflower margarine
1 tbsp flour
Pepper and salt to taste
1 tablespoon chopped parsley
800 g of potatoes
Piece of butter or sunflower margarine
Preheat the oven to 180 degrees Celsius, gas level 5.
Braise haddock, salmon and leek together with the bay leaves in milk for 10 minutes. In the meantime, cook the potatoes in salted water.
Remove the bay leaves, they are no longer needed.
Gently lift the fish and cut into bite-sized pieces that are placed in a greased, fire-proof dish. Everything is covered with the leek.
Let the butter melt in a pan and stir in the flour for a roux. Boil everything for a few minutes, then slowly add the hot milk to get a white sauce. Stir the sauce until thickened. Season with pepper and salt, add the chopped parsley and pour over the fish.
Drain the potatoes and stomp them with the addition of butter or margarine (if you like with a little milk). Spread the potatoes evenly over the fish. Everything is baked in the oven for 30 minutes until it is hot through and through. To taste peas and carrots.
Week 13 to 16