Healthy Recipes for The Third Trimester of Pregnancy
The third trimester of pregnancy represents the long-awaited end of the road. Cravings increase and changes are still occurring in the mother’s body. As some of them have a direct impact on nutritional needs, we’ll provide a few healthy recipes for the third trimester of pregnancy that will come in handy.
By this point, the body is starting to feel the fatigue generated from the pregnancy. This makes sense, since supporting extra weight implies hard work. As a result, mothers also need more energy.
Depending on the case, the daily calories that a woman should consume during the last three months of pregnancy are between 2,400 and 2,750. Regarding the foods that will be consumed, you should try to meet certain requirements regarding nutrient intake, which we’ll look into below.
What nutrients do women need in their third trimester of pregnancy?
During this phase, protein intake is essential for the formation of tissues and muscles. They can be obtained from fish, meat, eggs, and legumes. In addition, omega-3-fatty acid is also available in fish meat and is very important for the baby’s growth.
Women’s diets during this time should also include: healthy fats, which you can get from nuts and olive oil; carbohydrates, which is almost the basis of the diet during these three months; as well as vitamins and a great variety of minerals including calcium, iron, and zinc.
Water also plays a central role in this stage, as it contributes to the distribution of nutrients throughout the body and to the amniotic fluid.
3 healthy recipes for the third trimester of pregnancy
Because some changes in the body of pregnant women have a direct impact on nutritional needs, making healthy recipes for the third trimester of pregnancy is very useful.
Creamy cake of cod and salmon
Ingredients:
- 450 grams of cod fillets
- 225 grams of salmon fillets
- The white part of a leek, cut into slices
- 2 quarts of semi-skim milk
- 3 bay leaves
- 30 grams of butter
- 1 tablespoon of flour
- Salt and pepper
- 900 grams of potatoes
- Butter
- Milk
Preparation:
- Preheat the oven to 350° F.
- Boil the cod, salmon, and leek in the milk. Add the bay leaves and leave for 10 minutes.
- Meanwhile, boil the potatoes in water and salt.
- After removing the bay leaves, remove the fish from the milk with a slotted spoon and cut into smaller pieces.
- Cover the slices with leek and bake in a baking dish spread with butter.
- Melt the butter in a saucepan and add flour. Mix well.
- Cook slowly, add the milk and stir constantly until it takes on a creamy texture. Season with salt and pepper. Add chopped parsley and pour over the fish.
- Drain the potatoes and mash, adding butter and a little milk. Place this puree over the fish until it completely covers the fish and cream.
Spinach sandwich, Gruyere cheese, and grapes with wholewheat pita bread
Ingredients:
- 1 large wholewheat pita bread
- 1 handful of washed and drained spinach leaves
- 1/4 cup of grapes cut in half
- 30 grams of sliced Gruyere cheese
- Oil and vinegar
Preparation:
- Heat the wholewheat pita bread in a pan.
- Open and fill with spinach, grapes, and cheese.
- Sprinkle with oil and vinegar and serve immediately.
In addition to being one of the simplest healthy recipes for the third trimester of pregnancy, it can be accompanied with fruit or a shake to reinforce the dose of vitamin C. It also provides large amounts of calcium and iron.
“Pregnant women need healthy fats, carbohydrates, vitamins and a variety of minerals. Among these, calcium, iron and zinc stand out”
Pasta with cheese sauce and cauliflower
Ingredients:
- 1 cauliflower
- 1 chive
- 3 garlic cloves
- Broth or water
- Several tablespoons of grated cheese
- Salt
- Black pepper
- Olive oil
- Paste to taste
Preparation
- Wash the cauliflower and separate into bouquets. Then, boil for 15 minutes in plenty of water.
- Remove without emptying the pot.
- Cook the onion and chopped garlic cloves for a few minutes. It should be done on a low flame and until they’re transparent.
- Mash half of the cauliflower using a blender or chopper.
- Add the poached chives and garlic and a little milk and mash. Subsequently, add the rest of the cauliflower and crush again.
For the pasta
- Cook according to the instructions.
- Heat the sauce in a pan with a little oil.
- Add seasoning and grated cheese to taste.
- Add the pasta and mix for a few minutes.
“As some changes in the body of pregnant women have a direct impact on nutritional needs, healthy recipes for the third trimester of pregnancy will be very useful”
Maybe the future mom doesn’t feel like cooking. That’s totally understandable. It’s a good idea to let a family member or friend help with these healthy recipes for the third trimester of pregnancy.
There are many more options. With some research and dedication, you can supplement your diet even more. The baby is almost here and the mother is about to face birth. Try to be as prepared as possible!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Miles EA., Calder PC., Can early omega 3 fatty acid exposure reduce risk of chilhood allergic disease? Nutrientes, 2017.
- Carr AC., Maggini S., Vitamin C and immune function. Nutrients, 2017.
