Salty Recipes for The Third Trimester of Pregnancy

During pregnancy, your baby depends on you entirely to obtain all of the nutrients that guarantee his or her health. These salty recipes for the third trimester contain large amounts of omega 3, vitamin B, E and D as well as protein, iron and calcium.
Salty Recipes for The Third Trimester of Pregnancy

Last update: 25 November, 2018

Consuming these salty recipes during the third trimester will help you ensure the proper development of your baby.

During this important period your diet should provide you with all of the necessary nutrients. It’s also important to maintain healthy habits and a balanced diet as your pregnancy comes to an end.

Basic ingredients for the third trimester of pregnancy

During this stage, your body will experience fatigue due to the baby’s weight which you’ll have to carry about.

Here are some nutritious elements that could be helpful during this decisive period:

  • Blue fish, especially small ones. They contain less toxins such as mercury. Small blue fish include sardines, salmon, jack mackerel, anchovy and herring.
  • Lean meats and chicken.
  • Olive oil.
  • Nuts.
  • Low fat dairy products.
  • Fruits such as kiwis oranges and tangerines.
  • Carbohydrates such as pasta, rice, whole wheat bread, cereal and potatoes.
  • Leafy vegetables such as broccoli and cauliflower.

3 salty recipes for the third trimester of pregnancy

During the third trimester of pregnancy, the fetus develops its cerebral cortex. During this development, new connections are made between brain cells.

Nerves are also developed. Therefore, it’s important for your diet to contain large amounts of omega 3.

Here are 3 salty recipes that you can easily prepare at home:

Salmon with vegetable cream

Salmon is a blue fish that can directly influence the development and functionality of a baby’s brain. It’s rich in fatty acids such as omega 3. It also reduces the risk of development of cardiovascular diseases.

Salmon is a great source of proteins and minerals such as iron, zinc and calcium. It’s an important source of vitamins B1, D and E. These nutrients help stimulate the growth of mucous membranes, prevent lung infections, anemia and fluid retention.


  • 1 fillet of fresh salmon
  • 1/2 onion
  • 1/2 zucchini
  • 1 leek
  • 1 small carrot
  • Fresh low-fat cheese
  • 200 ml of skimmed milk
  • Salt to taste
  • Olive oil


  • Chop all the vegetables, place them in a pan with a little oil and let them cook over low heat for 20 minutes.
  • When tender, add the cheese, mix and turn off the flame. Then, mash the vegetables and add a splash of oil, salt and skimmed milk.
  • Separately, salt the salmon and brown it in a pan with a few drops of oil. Cover it with the vegetable cream and let it cook for 5 minutes.
Salty Recipes for The Third Trimester of Pregnancy

Rice with vegetables and chicken breast

The iron that chicken contains is easily absorbed by the body. The proteins, fats and vitamins that chicken provides play a fundamental role in the development of organs and tissues.


  • 1/2 kilo of chicken breast
  • 300 grams of rice
  • 1 green pepper
  • 1 tomato
  • 1 carrot
  • 1 onion
  • 100 grams of peas
  • 2 cloves of garlic
  • Olive oil
  • 1/2 liter of water
  • Salt and parsley


  • Wash and peel the onion, tomato, carrot and garlic. Then, chop everything up with the parsley and pepper.
  • Next, in a sauce pan, fry all of the ingredients, add the water and let it boil for 5 minutes.
  • Add the rice and salt to taste and let it cook for 15 minutes.
  • Finally, chop the chicken breast into pieces and sauté it in a pan. Add the rice and stir all of the ingredients together.

Veal with lemon

Due to the nutrients that veal contains such as vitamin B12, irons and minerals, it’s beneficial for the regulation of hormones.

Likewise, veal can activate the production of red blood cells. Therefore, the following is an excellent salty recipe for the third trimester of pregnancy that you can include in your diet.


  • 200 grams of veal
  • Lemon
  • Olive oil
  • Bay leaf
  • Salt
  • Pepper


  • Cut the veal into pieces, put it to simmer with a little oil, lemon juice and bay leaf.
  • Cook for approximately 45 minutes. Finally, add a pinch of salt and pepper.
Salty Recipes for The Third Trimester of Pregnancy

Practical suggestions to reinforce your diet

  • It’s important to stay active and to perform gentle exercises to improve the elasticity of your muscles and to increase the baby’s oxygen supply.
  • Drink at least 8 glasses of water a day to stay hydrated.
  • Eat a least 3 serving of fruits every day.
  • To prevent/relieve swelling of the hands, ankles and feet, reduce your salt intake.
  • During pregnancy, experts recommend eating a serving of bananas, apples or pears every day.

Remember that your pregnancy, health and the development of your baby depend on you. Put these salty recipes into practice to reinforce your diet during the last few months of your pregnancy.

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.

  • Siblerud R., Mutter J., Moore E., Naumann J., et al., A hypothesis and evidence that mercury may be an etiological factor in alzheimer’s disease. Int J Environ Res Public Health, 2019.
  • Omega 3 reccomendations for pregnancy. Can J Diet Pract Res, 2017. 78 (2): 52.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.