Congratulations on reaching the 12th week of this incredible journey! Your little munchkin eagerly awaits the moment to see you with those enchanting eyes. Let’s delve into the marvellous developments that have taken place over the past 7 days:
Your precious baby, now the size of a little plum, measures about 5-6 cm and bears wonderful news: there are higher chances of adding an additional name to your family. Junior is growing beautifully with a big heart and a big head. As the upper body develops at a faster rate, those little arms are getting ready to hug you back, bringing joy beyond words. The tiny nails are sprouting out, giving the limbs a sense of rigidity and a definite shape, preparing your baby for the world.
The organs continue to improve their growth, tirelessly supporting vital functions like breathing, digestion and filtration. Your little one is already rehearsing inhaling and exhaling, drawing nourishment from the amniotic fluids. Essential bodily fluids, such as insulin, are being secreted to aid in this process. Additionally, this is the time when the genitals further develop, fostering prostates and follicles.
Now, let’s discuss some experiences you might anticipate this week:
- Shortness of Breath: As your energy is devoted to your growing baby, you might experience moments of shortness of breath. Try practicing longer, slower breaths to ease this symptom. Incorporating a yoga routine with poses that support better breathing can work wonders. Remember, consulting a professional yoga practitioner is essential for guidance and safety.
- Fatigue and Headaches: Feeling tired is a natural part of this journey, but you can find relief through gentle yoga, as advised by your doctor. Identifying the triggers that affect your mood and cause headaches can help you manage them better. Taking a leisurely walk in a new neighborhood or embarking on a solo day trip can uplift your spirits and bring a smile to your face. Remember, nourishing your heart and soul is vital, both for you and your little one.
- Food Aversions: During this period, you might find strong-flavored foods unappealing. Opt for subtle savors and try recreating dishes from your favorite kiosks and take-away menus at home. Your diet plays a significant role in your and your baby’s well-being, so choose wisely and savor each bite.
- Saliva Production: Your salivary glands may work overtime, but that’s perfectly normal. Chewing your food properly enhances nutrient absorption for your baby’s development. Vitamins, minerals and all supporting nutrients contribute greatly to your baby’s growth. Remember, the way your food is prepared and the ingredients used make a significant difference. Stick to fresh, home-cooked meals for the best nourishment.
- Vaginal Discharge: Please be aware that discharges from the vagina are normal during this time. Your vagina is maintaining its pH for your child’s optimal growth, providing strength to both of you. Embrace this phase, as it will empower you to become a fabulous mom and a better person. If it is excessive, foul smelling or associated with itching, consult your obstetrician.
Recipe for Week 12 – Pearl Millet Dosa
Hello lovely moms-to-be! Today, I’m sharing a nutritious and delicious recipe to treat yourself during your 12th week of pregnancy – Kambu Dosai, also known as Pearl Millet Dosa. This wholesome dosa is not only tasty but also packed with essential nutrients that benefit you and your little one.
INGREDIENTS
- Pearl millet / kambu – 1 cup (250 gms)
- Idli rice / parboiled rice – 1 cup (250 gms)
- Urad dal – ¼ cup (100 gms)
- Fenugreek – 1/2 tsp
- Salt – to taste
- Oil – as required
METHOD
- Begin by washing and soaking pearl millet, parboiled rice, urad dal and fenugreek in water for 4 hours. This ensures the ingredients are soft and blend well.
- In a grinder, combine the soaked ingredients and grind them into a coarse batter. Don’t forget to add a pinch of salt for taste.
- Transfer the batter to a dry container and allow it to ferment for about 3 hours. This step makes the dosa light and fluffy.
- After 3 hours, heat a dosa pan and pour a ladle full of batter onto it. Spread it evenly to form a thin dosa.
- Drizzle some oil around the dosa and cook until it turns a beautiful golden brown.
- Serve the Kambu Dosai hot and crispy and enjoy its wholesome goodness.
NUTRITIONAL VALUE: Let’s take a look at the nutritional benefits of the main ingredients in this dosa:
- Pearl Millet (100 gms)
- Protein: 11.6 gms
- Iron: 4mg
- Fiber: 2.5gms
- Urad Dal (50 gms)
- Protein: 13 gms
- Fiber: 14.5 gms
- Parboiled Rice (100 gms)
- Carbohydrates: 34 gms
NUTRITIONAL FACTS
As you embark on this beautiful journey of pregnancy, nurturing your body with the right foods becomes a precious act of love for yourself and your little one. Let me share with you the delightful nutritional benefits of incorporating pearl millet, urad dal and parboiled rice into your diet during this special time, nurturing a deeper emotional connection between you and your growing baby.
- Pearl Millet (Kambu):Pearl millet, lovingly called “Kambu,” is a true nutritional powerhouse. Rich in protein, it provides the essential building blocks for your baby’s growth and development. With every bite of Kambu Dosai, you offer your little one a wholesome dose of nourishment, ensuring their tiny body thrives.
- Protein: 100 grams of Pearl Millet contains approximately 11.6 grams of protein. This protein content supports the formation of your baby’s organs, muscles and tissues.
- Iron: 100 grams of Pearl Millet supplies around 4 mg of iron, which aids in preventing anemia and supporting healthy blood circulation for both you and your baby.
- Fiber: Kambu is abundant in fiber, approximately 2.5 grams per 100 grams. This fiber helps maintain a healthy digestive system and alleviates any discomfort during pregnancy.
- Urad Dal:Urad dal, with its creamy texture and nutty flavor, is a true blessing for pregnant moms. It’s a fantastic source of protein and fiber, enhancing your overall well-being and nurturing your growing baby.
- Protein: 50 grams of Urad Dal contains approximately 13 grams of protein. This protein is essential for the development of your baby’s cells and tissues.
- Fiber: Urad dal offers around 14.5 grams of fiber per 50 grams. This fiber aids in preventing constipation and supports a healthy gut, making your pregnancy journey smoother.
- Parboiled Rice: Parboiled rice is a comforting and nourishing addition to your pregnancy diet. Filled with carbohydrates, it serves as a valuable source of energy, supporting both you and your little one.
- Carbohydrates: 100 grams of Parboiled Rice supplies approximately 34 grams of carbohydrates. These carbs provide the energy needed to fuel your day and support your baby’s growth.
Embrace the beauty of this nourishing journey and with each meal, celebrate the bond you share with your precious baby. You are now connected on a profound level, knowing that every nutrient-rich bite fosters their growth and development.
So, dear expectant moms, relish the goodness of pearl millet, urad dal and parboiled rice with gratitude and joy. Savor the emotional connection these ingredients bring, as you nourish yourself and your baby, one wholesome bite at a time.
Wishing you a journey filled with love, health and a profound emotional bond with your little one.
Please speak only to a healthcare professional only for all pregnancy related consultations and diet recommendations.
