When you are expecting a baby, drinking a smoothie can be one of the easiest ways to consume the nutrients you need at a time when your hunger, energy, or time are inconsistent. Smoothies allow you to combine and layer many nutrients into an item that is easy to digest and does not necessarily require a full meal.
The right smoothie can meet your hydration and energy needs, and provide your body with the nutrients needed.
Greens Powders For Pre-natal Smoothies
While a lot of people consider greens powders an easy way to get greens while they are pregnant, there are some things you should consider when trying to decide if you should use them. Many of the ready-made greens powders provide concentrated sources of nutrients. However, many of them also have other ingredients such as herbs, adaptogens, detoxifying ingredients, or doses of vitamins that are not recommended for use during pregnancy.
The question ‘Are greens powders safe during pregnancy?’ is complicated but you can make a decision by reviewing the ingredient list carefully. Do due diligence when looking for reputable sources of third party testing.
Below is a list of food items that are appropriate to include in smoothies for pregnant women.
Spinach
This is an excellent ingredient for your prenatal smoothie. Spinach is easy to blend into many smoothies. It also has very little flavor so any flavor from fruit will completely mask the spinach’s taste when blended together. A small handful of spinach can pack a lot of important nutrients, including folate, iron, and vitamin K.
These nutrients will help support the growth of your fetus, the health of your blood, and the strength of your bones. Remember that spinach can contain germs, so it is very important that you wash them thoroughly under running water.
Some people choose to lightly steam their spinach before freezing to provide an additional level of safety and protect its nutrients.
Greek Yogurt
Greek yogurt adds richness to smoothies while also providing protein which helps maintain stable blood sugar levels. It allows you to use the smoothie as breakfast or as a filling snack. Calcium and probiotics provided by Greek yogurt also aid in maintaining bone health and digestion. Always choose a yogurt that is pasteurized on the container. Unpasteurized dairy products are not recommended for pregnant women.
Rolled Oats
Including rolled oats in your smoothie will increase its staying power without increasing the level of sweetness. Since oats provide a complex carbohydrate source, they have a gradual energy release, meaning you are unlikely to experience cravings for snacks. The fiber and Vitamin B also aid in metabolism.
When combined into a smoothie, rolled oats will produce a creamier texture than steel cut oats. Blend the oats completely in enough liquid to create a smooth consistency.
Avocado
Avocados bring a rich, creamy texture to smoothies and supply the body with healthy monounsaturated fats, necessary for cell growth and nutrient absorption. The fats help your body process the fat-soluble vitamins found in most fruits and vegetables much better.
In addition, avocados are a great source of potassium, which helps maintain proper fluid levels in your body and muscle function. Because avocados spoil quickly when cut open, any leftover portions should go in the refrigerator. Ensure that they are consumed within 24 hours.
Pumpkin Seeds
Smoothies can incorporate pumpkin seeds because they are packed with nutrients. They provide iron, magnesium, zinc and the protein needed for the body to transport oxygen, fight off diseases, and support muscle function.
One tablespoon of pumpkin seeds is enough to make the smoothie thicker and provide the necessary nutrients. Raw or dry roasted unsalted pumpkin seeds blend better into a smoothie compared to salted or toasted, and are typically healthier in terms of nutrient content.
Frozen Berries
Berries can be included in your daily diet because they are plentiful, inexpensive and available all year round. Antioxidants in berries help boost your body’s defense against disease, while vitamin C helps the body absorb more iron from plant sources. Additionally, the fiber in berries helps with digestive health, keeps your stomach full, and helps you maintain a healthy weight.
Regardless of whether you use fresh or frozen berries for your prenatal smoothies, be sure to wash them in cool running water to minimize any risk of contamination.
Nut Butter
Nut butter is a great source of healthy fats, protein, and calories that can help transform an otherwise low-calorie drink into a mini-meal. This can be extremely helpful if you struggle with a poor appetite or are having trouble gaining weight. Depending on your preference, you can use almond butter, peanut butter, cashew butter, or any combination thereof.
When choosing nut butter for your smoothies, make sure you select a smooth, store-bought nut butter with a few ingredients and no added sugar. It should be made from pasteurized ingredients to minimize any health risks associated with consuming raw products.
Balancing Smoothies With a Healthy Pregnancy Diet
Smoothies should act as a nutritional supplement rather than as a total meal replacement while pregnant. Choose nutritious and healthy foods for your smoothies and ensure that you use a variety of options every day. Also, ensure that the ingredients you use are safe and approved by your doctor.
