3 Healthy Recipes For The Maternity Period

During the maternity period, you should follow a diet that nourishes you, satiates you and above all gives you the necessary energy to carry out all your daily activities. Keep reading for tips on how to follow a healthy diet after pregnancy, plus some low-fat recipes for the maternity period.

The foods that are most helpful are fish, lean meats, vegetables, and some specific fruits. Dairy products are of course not completely excluded. You can also add delicious smoothies to your daily meals to make sure you eat enough fruit.

What do you need in your diet?

The foods that you should include in your diet are composed of certain amounts of nutrients, especially proteins and vitamins, as these strengthen the immune system and ensure your well-being in both the long and short term.

Of course , you should not omit foods rich in fiber and essential minerals, such as calcium, iron, phosphorus, magnesium and zinc.

1. Fresh fruit

Seasonal fruits are an excellent way to get the fiber your body needs to nourish itself and function properly. They are of course also very refreshing when consumed raw whether in shakes, salads or as a whole.

2. Vegetables

Most vegetables are high in fiber, vitamins and minerals. It’s good to include them in your low-fat recipes during the maternity period. There is a wide variety of vegetables to choose from and this makes it much easier to prepare tasty recipes any time of the day.

3. Protein and Dairy Products

Lean meat, fish, turkey and chicken (skinless) are lean foods that are high in protein. You can include some of them in a diet for the maternity period. To get energy,  mix them with some delicious nuts and with small carbohydrate garnishes (rice, pasta, bread, etc.).

The most recommended dairy products are made with skim milk, as they are the lowest in fat. Low-fat and sugar-free yogurt is also an excellent option.

Low-fat recipes for the maternity period

Here are some low-fat postpartum recipes that can be enjoyed for lunch or dinner. They do not raise LDL cholesterol.  Also the ingredients are not fried.

Salmon with vegetables and noodles during the maternity period

Ingredients

• 75 grams of salmon
• 50 grams of noodles
• 40 grams carrots
• 75 grams of zucchini
• 65 grams of cauliflower
• 40 grams green beans
• 2 tablespoons soy sauce
• Spices: salt and pepper, olive oil to taste

Preparation

• Place the salmon cubes in a bowl and then add the soy sauce.
• Then let it marinate for about 15 minutes.
• It is important that you remove the bones and skin from the fish before preparing it.
• Then put a large amount of water and a little salt in a pan. Once it boils, add the noodles. When it’s done, drain the water and place everything in a container.
• Then separate the cauliflower into small bunches. Then cut the zucchini, carrots and beans.
• Put a little olive oil in a pan and add the vegetables along with the salmon to fry.
• Finally, add the salmon to the noodles and serve.

Cream of asparagus during the maternity period

Ingredients

• 1 egg
• 100 grams of white asparagus
• 2 tablespoons olive oil
• 100 ml skimmed milk
• 100 grams of green asparagus
• Spices: salt and pepper (to taste)

Preparation

• Cook the white asparagus in one pan and the green asparagus in another pan until tender.
• When the egg is cooked, rinse it with plenty of cold water and peel it. Then cut it into thin slices.
• Heat the milk slightly in the microwave. Mix the white asparagus and add the olive oil and milk until creamy.
• Finally, add the green asparagus and the egg to the cream.

Fried fish in the maternity period

Ingredients

• 1 onion
• 2 medium potatoes
• 200 grams broccoli
• 2 fish fillets
• 1 glass of white wine
• Olive oil (to taste)
• Spices: salt and pepper (to taste)

Preparation

• First cut the potatoes into thin slices and place them in a baking dish. Then add a layer of broccoli and onion. Then add a little olive oil, salt and pepper. Then bake it in the oven for 30 minutes.

• Then remove the baking dish and place the fish fillet on top, plus some more olive oil and a little wine.
• Then return to the oven for another 20 minutes or until the fish is tender.

Conclusions

These meals look and taste delicious, so you won’t feel like you’re on a strict diet. Instead, you learn to eat in a healthy and enjoyable way. Of course you can afford some exceptions, such as a small dessert or another delicacy.

Use these low-fat postpartum recipes as an opportunity to find or make other healthy and easy alternatives. We assure you that it is worth expanding your menu.

Little by little you can lose those extra pounds that you gained during pregnancy. Go ahead and eat healthy and you will see how many benefits you will enjoy!