Healthy Recipes For Third Trimester Pregnancy
The last three months represent the long-awaited final stretch of this journey: expectations rise and the last preparations to receive the baby are resolved. Meanwhile, changes are still taking place in the woman’s body.
As some of these changes have a direct bearing on nutritional needs, let’s look at some healthy recipes for the third trimester of pregnancy that will be very helpful.
At this point, the body begins to show the fatigue produced by pregnancy. It makes sense, as the body is carrying extra weight and this entails hard work. As a result, energy needs also increase.
The daily calories that a woman should consume in the last three months of pregnancy are around 2,400 and 2,750, depending on the case. The objective is to seek to meet these nutritional needs with the foods that are consumed. Let’s clarify what these nutrients are next.
What nutrients does a woman need in her third trimester of pregnancy?
At this stage, the consumption of proteins is essential for the formation of tissues and muscles. It is possible to get by consuming fish, meat, eggs and vegetables. In addition, through fish, you also get omega-3 fatty acid, which is very important for the formation of the baby.
At the same time, it is also necessary to consume healthy fats – from dried fruits and olive oil –, carbohydrates – which are practically the basis of the diet during these three months – and vitamins, in addition to a wide variety of minerals. Among these, calcium, iron and zinc stand out.
Water also plays a central role in this phase, as it contributes to the distribution of nutrients throughout the body and to form amniotic fluid .
3 healthy recipes for the third trimester of pregnancy
As some changes in the pregnant woman’s body directly affect nutritional needs, healthy recipes for the third trimester of pregnancy are very useful.
Creamy cod and salmon pie
Ingredients:
- 450 grams of cod fillet
- 225 grams of salmon fillet
- The white part of a leek, cut into slices
- 2 cups of semi-skimmed milk
- 3 bay leaves
- 30 grams of butter
- 1 tablespoon of flour
- Salt and pepper
- 1 tablespoon chopped fresh parsley
- 900 grams of potato
- Butter
- Milk
Preparation mode
- Preheat oven to 180°C.
- Boil the cod, salmon and leeks in milk. Add the bay leaves and simmer for 20 minutes.
- Meanwhile, boil the potatoes in a pan with salted water.
- Then remove the bay leaves and fish with a slotted spoon and cut the fish into smaller pieces.
- Cover the pieces with leeks, place on a buttered baking sheet and place in the oven.
- Melt the butter in a pan and add the flour. Mix well.
- Let it cook over low heat and add the milk. Stir constantly until it forms a cream. Season this sauce with salt and pepper. Add the chopped parsley and place over the fish.
- Drain potatoes and mash adding butter and a little milk. Place this puree over the fish until the fish and cream are completely covered.
Spinach, Gruyere cheese and grape sandwich with Arabic bread
Ingredients:
- 1 large wholemeal pita bread
- 1 handful of spinach leaves washed and drained
- ¼ cup of halved grapes
- 30 grams of sliced gruyere cheese
- olive oil and vinegar
Preparation mode
- Heat pita bread in a skillet.
- Open and fill with spinach, grapes and cheese.
- Put the oil and vinegar on top. Serve right away.
In addition to being one of the simplest healthy recipes for the third trimester of pregnancy, it can be served with fruit or a vitamin to boost the daily amount of vitamin C needed. On the other hand, it provides large amounts of calcium and iron.
Pasta with cheese and cauliflower sauce
Ingredients:
- 1 cauliflower
- 1 bunch of chives
- 3 cloves of garlic
- 200 ml of milk
- vegetable broth
- grated cheese to taste
- salt
- Black pepper
- Oil
- Pasta of your choice
Preparation mode
- Wash the cauliflower and cut into smaller pieces. Then boil for 15 minutes in plenty of water.
- Remove the cauliflower without throwing the water away.
- Cook the chives and the chopped garlic cloves for a few minutes over low heat.
- Grind half of the cauliflower using a blender or food processor.
- Mix with the blanched chives and garlic, milk and beat again. Then add the rest of the cauliflower and beat some more.
For the noodles:
- Cook according to package directions.
- Heat the sauce in a skillet with a little oil.
- Add the grated cheese and season with salt and pepper.
- Add the cooked noodles and mix for a few minutes.
It may be that the mother-to-be is not in the mood for cooking. This is completely understandable. So it would be nice if a family member or a friend helped her with these healthy recipes for the third trimester of pregnancy.
The options are numerous. With a little research and dedication, you can further complement your diet. The baby is getting ready to see the world and the mother to face the birth. So try to offer everything you can.
