How to make sure your Baby is born healthy: Smoothies for Pregnant Women
Good nutrition is always important, especially in pregnant women. A woman who is expecting needs an extra 300 calories per day but this should come from healthy and nutritious food and healthy food is important for the baby’s health and development too.
Pregnancy is an exciting stage in a woman’s life, but it can also be exhausting. You will have to change your lifestyle and your diet, pay attention to more things than before, and get used to think about your baby.
In early pregnancy you may not feel like eating much, but during mid pregnancy, you may be hungry all the time. When this happens, you might rely on snacks to meet your nutritional needs.
A nutritious snack is a convenient way to obtain the extra nourishment that you need when you are expecting and, as heavy meals may not be a good idea, snacking on healthy smoothies looks way better!
Special Nutritional Needs During Pregnancy
Folic Acid. During the first three months of pregnancy and even prior to conception women need folic acid or folate for the development of a healthy baby. Folate prevents neural tube defects in the fetus, such as spina bifida. This vitamin is also needed for building body cells and blood formation.
Important sources of folate include dark green leafy vegetables such as spinach, as well as tasty fruits, such as oranges and grapes. By the way, oranges juice is an excellent liquid base for your smoothies, so don’t stop using it
Calcium is needed during pregnancy for bone growth and teeth formation. Pregnant women need extra calcium especially during the last trimester. Milk, yogurt and cheese are excellent sources of calcium and can be added to your smoothies easily. Some sorts of yogurt will make your smoothies delicious.
Iron intake must be increased during the last six months of pregnancy. This mineral is necessary for blood formation and prevents anemia. Although none fruit is specially rich in iron, there are some of them which have acceptable levels. Watermelon, for example, is a tasty and refreshing fruit for summer, and can boosts your intake of iron. You can find watermelons without seeds nowadays, so they are perfect for your smoothies.
Berries, including blackberries or strawberries, can provide you good amounts of iron too, and they are delicious.
Healthy Smoothie Recipes for Pregnancy
The recipes below are designed for pregnant and breastfeeding women, but they can also be a part of anyone’s diet.
Healthy Pregnancy Smoothie
- 1 cup low-fat yogurt, plain
- 1 cup frozen mixed berries
- 1/2 cup orange juice
- 1 cup soy milk
Combine all ingredients in a blender. Blend until smooth. You may add more soy milk or orange juice to the mixture for easier blending. (Makes 2 servings)
This smoothie recipe is high in calcium and protein and the fiber in the berries can prevent constipation.
Pregnancy Smoothie Recipe
This recipe is good for morning sickness. It is also high in fiber and Vitamin B9 or folic acid.
- 1 cup pears, cored and diced
- 1/2 cup kiwi, peeled
- 1/2 cup nectarines, peeled
- 1/2 cup low-fat yogurt, any flavor
- 1 tsp fresh lemon juice
- 1/4 tsp fresh grated ginger
- Ice cubes ( if needed)
Put all ingredients in a blender. Blend until smooth. Serve immediately.
The smoothie recipe below provides most of the calcium that pregnant women need. Flax seeds are a rich source of omega-3 oils that your baby needs for brain development. Protein is supplied by the eggs and almond butter, as well as the milk and yogurt. You get antioxidants and Vitamin C from the berries. Virgin coconut oil helps regulate blood sugar levels. If possible, use the organic variety.
- 1/2 cup milk
- 1 cup yogurt
- 1 frozen banana
- 1 tbsp flax seeds
- 3 tbsp coconut oil (preferably organic)
- 1 or 2 tbsp almond butter
- Frozen berries
Put everything except the frozen fruit in a blender. Blend at high speed. Add frozen fruits and continue blending.
This healthy smoothie for pregnant women is low in natural sugar and contains 30 grams protein and 700 calories. It’s also an amazing breakfast smoothie.
As you can see, there are plenty of options. Most of smoothies are great for your baby, so the only thing you need to do is start blending 😉