Your nutritional companion: Week 17 to 20 | Babies |

Your nutritional companion: Week 17 to 20

Enjoy the changes of your body

As your body slowly expands, you may not always look enthusiastically at your figure. If it's your first pregnancy, you may not have a proper arch. Take the time and leisure to feel comfortable in your changing body over the coming weeks. Even if you think you are not attractive at the moment, your partner will still think that you are (or more so!)!

It is best if you increase slowly. Probably you will gain between ten and 12.5 kilos, but of course this is also different for every woman (DH 2009).

Omega-3 fatty acids

Omega-3 fatty acids are important for the development of your baby's brain, eyes and eyesight during pregnancy. Fatty fish such as mackerel, herring and sardines are good sources. If you are a vegetarian, try flaxseed. Nutritionists recommend that you still should not eat more than two servings of fatty fish per week, as larger amounts of fatty fish may contain environmental pollutants that can negatively impact on the development of your unborn baby. However, fatty fish is still a good source of omega-3 fats and rich in other nutrients. That's why one or two servings a week are recommended. Other good sources of omega 3 fatty acids are rapeseed and walnut oil.

Lunch: Supersalad

2 portions
1 pink grapefruit
1 avocado
Salad leaves, washed
a splash of lemon juice
1 handful of walnut kernels
100 g feta cheese, diced
Pomegranate seeds (as desired)

Segment the grapefruit with a sharp knife, collecting the juice in a bowl. Slice the avocado slice by slice into the juice and stir well so it does not turn brown. You can also add a splash of lemon juice if necessary. Put the lettuce leaves in a bowl and cover with the grapefruit, avocado and walnuts. Finally, the feta cheese and, if desired, the pomegranate seeds. Serve the dish immediately with crispy bread and a salad dressing of your choice.

Snack: oatmeal biscuits with cranberries and oranges

These biscuits stick well in an airtight box. They can also be frozen. Bake a large amount for days when you need a lift. An oat biscuit with a glass of milk will brighten up your mood.

Recipe for about 12 cookies

75 g of fine sugar
100 g butter or sunflower margarine (at least 59 percent fat)
1 egg yolk
Scraped peel of 1 orange
100 g wheat flour, sifted through
50 g wholemeal flour
50 g dried cranberries, roughly chopped
50 g of oatmeal

Preheat the oven to 190 degrees Celsius (gas level 5). Stir the butter and sugar with an electric hand mixer or wooden spoon until light and flaky. Add the egg yolk, the orange peel and the cranberries. Stir in the flour until it has a smooth dough that does not stick.

Make some walnut-sized balls out of the mixture. Roll the balls in a bowl of oatmeal so that the oatmeal sticks.

Place the biscuits on greased baking paper and lightly flatten with a fork. Bake the biscuits for 10-12 minutes until lightly browned. Let it cool for a minute or two on the baking paper before you put it on a rack to cool it down.

Dinner: salmon with pine nuts and limes

2 portions

Preparation time: 10 minutes
Preparation time: 20 minutes

2 salmon fillets (á 130g)
Juice and grated peel of a lime
1 tsp chopped parsley
2 tablespoons of pine nuts
A bit finely chopped lemongrass or lemongrass if you prefer
cooking oil

Preheat the oven to 180 degrees Celsius (gas level 4). Lightly grease two slides with the cooking oil.

Place a salmon fillet in the middle of a slide. Sprinkle it with half of the lime juice and sprinkle some of the grated peel and lemongrass (if you like it) and the parsley over it. Season everything with black pepper.

Repeat this process with the second salmon fillet and fold the slides to form a package. Put the packets in the oven for 15 minutes.

Then open the foil, sprinkle the pine nuts over it and put everything back in the oven to brown the pine nuts and cook the fish. That should take about five minutes.

Serve the salmon with new potatoes and steamed broccoli or green beans. Pour the frying liquid from the package over the fish before serving.

Add some grated ginger root to the salmon packet and serve the fish with basmati rice cooked in coconut milk.

Week 21 to 24


DH. 2009. Your health in pregnancy. In: Department of Health.The pregnancy book. London: Department of Health, 24-39 [pdf file, accessed December 2010]

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