3 Low-fat Postpartum Recipes You Should Try
During the postpartum period, you should eat a diet that nourishes you, satisfies you and, above all, gives you the necessary energy to carry out all your daily activities. Of course, you are interested in this diet helping you get a good figure so we are going to give you some recommendations to get it as well as some low-fat recipes for the postpartum.
The foods that will favor you the most will be fish, lean meats, vegetables and some fruits in particular. Of course, dairy products are not entirely excluded. It should be noted that daytime meals can be accompanied by delicious smoothies, to promote the consumption of fruits.
What do you need in your diet?
The foods that you should include in your diet must contain certain amounts of nutrients, especially proteins and vitamins, since these help strengthen the immune system and, therefore, provide well-being both in the short and long term.
Of course, we must not leave out those foods rich in fiber and essential minerals such as: calcium, iron, phosphorus, magnesium, zinc, among others. Fiber, for example, has been shown to be essential in preventing constipation, thus reducing the associated discomfort.
1. Fresh fruits
Seasonal fruits are an excellent way to obtain the fiber that the body needs to be nourished and function properly. Of course, they are also very refreshing when we consume them fresh, both whole and in smoothies and salads.
2. Vegetables
Most vegetables are high in fiber, vitamins, and minerals. Therefore, it is convenient to incorporate them into your low-fat recipes for postpartum. The variety is wide and this makes it much easier to prepare savory recipes for any time of the day.
Keep in mind that vegetables contain phytonutrients in their composition. These substances are capable of reducing the risk of getting sick, according to a study published in the journal Oxidative Medicine and Cellular Longevity. Fruits and vegetables must be included in the diet on a daily basis.
3. Proteins and dairy products
Lean meats, fish, turkey, and chicken (without skin) are low-fat foods with a high protein intake. Therefore, among your low-fat recipes for postpartum, it is convenient that you include some of them. You can mix them with some rich nuts and with small carbohydrate garnishes (rice, pasta, bread, etc.) to get energy.
The most recommended dairy products are those that are made with skimmed or skim milk, since they are the lowest in fat. In this sense, unsweetened yogurts are excellent allies both to feed you.
Low-fat recipes for postpartum
Low-fat recipes for postpartum are all those that do not increase bad cholesterol (LDL) or rely on fried preparation to achieve a good flavor. Here are some ideas that can be used for both lunch and dinner.
Salmon with vegetables and noodles
Ingredients
- 75 grams of salmon.
- 50 grams of noodles.
- 40 grams of carrot.
- 75 grams of zucchini.
- 65 grams of cauliflower.
- 40 grams of green beans.
- 2 tablespoons of soy sauce.
- Condiments: salt and pepper, olive oil to taste.
Preparation
- Place the diced salmon in a container and add the soy sauce.
- Let it marinate for about 15 minutes.
- It is important that you remove the skin and bones from the fish before preparing.
- Next, heat in a pot with plenty of water and a little salt, and when boiling you add the noodles. When they are done, you drain them and place them in a container.
- Later, separate the cauliflower, into small bouquets, cut the zucchini, carrot and beans.
- Put a little olive oil in a pan and add the vegetables along with the salmon so that they cook.
- Finally, serve the noodles and add the salmon on top.
Asparagus cream
Ingredients
- 1 egg.
- 100 grams of white asparagus.
- 2 tablespoons of olive oil.
- 100 milliliters of skim milk.
- 100 grams of green asparagus.
- Seasonings: salt and black pepper (to taste).
Preparation
- Boil the white asparagus in a pot and the green in another container, until tender. Then you boil the egg for 10 minutes.
- When the egg is cooked, you run it through plenty of cold water and begin to peel it. Next, cut it into thin slices.
- Heat the milk a little in the microwave. Now blend the white asparagus and add the olive oil and milk until a cream is left.
- Finally, add the green asparagus and the egg to the cream.
Baked fish
Ingredients
- 1 onion.
- 2 medium potatoes.
- 200 grams of broccoli.
- 2 fish fillets.
- 1 glass of white wine.
- Olive oil (to taste)
- Condiments: tomato, salt and pepper (to taste).
Preparation
- Place the thinly sliced potatoes on a tray, and add another layer with the broccoli and onion. Then, you add a little olive oil, salt and pepper and put it in the oven for 30 minutes.
- After that time, you remove the tray and add a layer with the fish fillets, add olive oil and a little wine.
- Later, you put it back in the oven and leave it for 20 more minutes until the fish is tender.
Prepare healthy meals for the postpartum
The foods that we present to you are not without good taste or good looks, so you will feel under a ‘diet’. Instead, you will learn to eat healthy and enjoyable. Of course, while you’re at it, you can indulge in some occasional licenses, like a little dessert or some other whim like that.
Take advantage of low-fat postpartum recipes to start looking for or creating other healthy and easy alternatives; We assure you that it is worth expanding the menu. Little by little, you will be able to lose those kilos that you gained during pregnancy. Go ahead and eat healthy and you will see how many benefits you will get!
