The last trimester of pregnancy requires some extra contributions as far as nutrition is concerned. At this point you may want to know your baby and the logical fatigue caused by the extra weight and the pregnancy itself can cause you anxiety. It is very important that you control your diet during these remaining weeks, otherwise, the weight gain could increase uncontrollably.
First of all you must heed the recommendations of your midwife or the doctor who takes your pregnancy. If you have specific indications for your case, you must follow them. But the normal thing is that in this last trimester, the necessary calories are increased to cover the energy needs. Of course in a healthy way and with the contribution of nutrients necessary for the correct development of your baby in this final stage.
What nutrients are basic in the third trimester?
- Proteins, which contribute to the formation of tissues and muscles. You get them from fish, eggs, meat, and legumes.
- Healthy fats that provide you with olive oil, nuts and fish such as salmon, rich in omega 3 fatty oils.
- Carbohydrates slow absorption, whole grain cereals, preferably whole wheat bread and pasta.
- Vitamins and minerals like iron, zinc and calcium. They are present in fruits and vegetables, which should be the basic foods that make up your diet.
- Water, essential for the creation of amniotic fluid in addition to distributing all the nutrients throughout the body. It will also help you fight fluid retention and avoid leg cramps.
Recipes for the third trimester of pregnancy
It is very important that you watch what you eat throughout your pregnancy. It is the best way you have to help your baby to form and grow correctly. But that does not mean that your diet has to be boring and a strict diet. Following you will find 2 proposals for this final stage of your pregnancy. If you have not yet reached this point, you may be interested in knowing some recipes devised for first y second quarter of pregnancy.
Vegetable salad
A recipe with high protein content, ideal to prepare for childbirth and find yourself full of energy. The necessary ingredients are:
- 200 gramos de cooked chickpeass
- 2 cans of natural tuna
- 1 tomato large
- 1 chive
- 1 cucumber
- 2 eggs
- virgin olive oil
- vinegar
- shawl
The preparation is very simple, wash the chickpeas very well and let them drain, also drain the two cans of tuna and reserve. Prepare a casserole with water and salt, when it starts to boil, add the eggs and cook for about 12 minutes. Cool the eggs with water and peel when they are still warm, wash very well with water before continuing.
Wash and chop the tomato and chives into small pieces, peel the cucumber and cut into small cubes. Cut the eggs into wedges and reserve. Place the chickpeas in a salad bowl, then add the rest of the ingredients. By last, prepare the vinaigrette in a separate container and beat with a fork to emulsify. Add to the salad and stir well.
Turkey and spinach sandwich
A very simple recipe for A light dinner and nutritious. The ingredients are as follows:
- Un sirloin steak of Turkey
- A cup of fresh spinach
- 1 slice of light havarti cheese
- Half avocado
- Two slices of multigrain bread or the bread of your choice, preferably wholemeal
- 1 tablespoon of lemon juice
- Sal Island
- Virgin olive oil
The preparation is very simple and fast. First season the turkey fillet and cook on the grill with a drop of oil virgin olive. Wash the spinach very well and drain as much water as you can. In a bowl, place the avocado meat and mash with a fork, add a pinch of salt, olive oil and salt. Stir well and spread over the slices of bread.
To assemble the sandwich you can choose the order you prefer, once the avocado is spread You can place the cheese slice, the turkey fillet and the spinach on top.