Healthy Pregnancy Snack- Smoothies

Continuing our previous article 'Quick and Healthy Snacks During Pregnancy,' here is another delicious snack - Smoothies.

Table of Contents

• Are smoothies good while pregnant?
• What is the nutritional value of a smoothie?
• How much smoothie to drink every day during pregnancy?
• How to prepare a pregnancy smoothie?
• The best healthy smoothie recipes for pregnancy
• Do’s & Dont’s of making a smoothie
• Summary

Pregnancy Superfood: Smoothies

Yes, smoothies are an excellent way to get the nutrition required during pregnancy.

Being rich in calcium, Vitamin C, proteins, antioxidants, and other essential nutrients, Smoothies can instantly make you feel fresh and help you deal with morning sickness and fatigue during pregnancy. Other potential health benefits of smoothies include:

• Helps in burning any extra calories
• Strengthens your immune system
• Keeps you full for longer
• Improves digestive health; prevents constipation
• Keeps your skin glowing
• Strengthens the bones
• Keeps you hydrated all time
• Keeps your heart in good health
• Detoxifies your body
• Minimizes the risk of Gestational Diabetes
• Reduces unnecessary pregnancy food cravings
• Promotes better sleep during pregnancy
• Improves mental health
• Increased fiber intake minimizes the risk of Type 2 diabetes and heart disease.

Freshly prepared smoothies are a great alternative to fruit juices and even ice cream. Additionally, they are the best afternoon pick-me-up for pregnant women.

Also Read: Healthy Pregnancy Snack - Sprouts

Nutritional value of a smoothie

The nutritional value of a smoothie depends mainly on the ingredients used to make it. However, most smoothies contain the following nutrients:

• Calories
• Fat
• Cholesterol
• Sodium
• Carbohydrates
• Fiber
• Sugar
• Protein

A good healthy pregnancy smoothie should include at least:

• 1-2 servings of fruit
• 1 vegetable such as kale or spinach
• Healthy fats from nut butter, chia seeds, flax meal, etc.
• 1 serving of protein milk, yogurt, ice cream, or protein powder

Other ingredients you can include in your smoothie are:

• Berries
• Oats
• Avocados
• Nuts and seeds
• Ginger
• Oranges
• Bananas
• Dates and other dried fruits
• Soy products
• Fresh basil
• Dark green vegetables
• Protein powder

However, there are some ingredients you should avoid in your pregnancy smoothie:

• Cocoa
• Caffeine
• Raw eggs
• Sugary treats
• Unpasteurized fruit juice
• Unwashed fruits and vegetables

Also Read: Pregnancy Nutrition Guide - What to Eat and What to Avoid?

How much smoothie should I drink during pregnancy?

A good rule of thumb is to stick to around one glass of smoothie in a day. Try different smoothies every day!

How to make a pregnancy smoothie?

You can prepare a smoothie at home with any fruit of your choice (except Papaya) such as apple, mango, banana, pineapple, strawberry, etc. Pick frozen fruits if you want to make your smoothie thick. Add them to the blender!

Mix milk or yogurt to make it more nutritious and delicious. You can also add leafy greens for extra nutrients. Don't overload it with too much sugar.

Quick & healthy smoothie recipes for pregnant women

The best way to ensure that you are getting a healthy, nutritious pregnancy smoothie is to make it at home. Try making these fantastic smoothie recipes to tantalize your taste buds when you get those pregnancy cravings.

1: Mango Ginger Pregnancy Smoothie

Try this creamy and nutrient-rich pregnancy smoothie to relieve morning sickness during pregnancy.

Ingredients

• 1 cup frozen mango chunks
• 1/2 cup cold water
• 4 small pieces of crystallized ginger
• 1/4 cup orange juice
• 1/3 cup low-fat plain Greek yogurt

Directions

Just blend all these ingredients in a blender for a few minutes and enjoy!

2: Mega Green Pregnancy Smoothie

Sip this fresh, revitalizing, ultra-healthy green pregnancy smoothie packed with fiber to keep your systems moving and nausea at bay.

Ingredients

• 1.25 cups coconut milk
• 3/4 cup cucumber chunks
• 1/2 cup baby spinach or baby kale
• 1 cup frozen green grapes
• 1/2 ripe avocado, cut into chunks
• 1/4 teaspoon grated and peeled ginger
• Agave nectar, to taste

Directions

• Add all of the ingredients one by one to the blender, starting with the coconut milk.
• Cover it with a lid and blend until you get a smooth mixture, about 30 seconds.
• Add agave nectar to enhance the taste.

3: Banana Lime Smoothie

Try this cool, refreshing smoothie to stay fuller for longer and get the energy you need during pregnancy.

Ingredients

• 1 large ripe banana
• 1 cup low-fat (1%) milk
• 1 cup lime sherbet
• 1 lime, sliced (for garnish)

Directions

• Pour milk into the blender.
• Add lime sherbet and banana to it.
• Blend until the mixture gets smooth.
• Enjoy with a lime garnish.

Also Read: Coconut Water in Pregnancy – Benefits, Side Effects & More

The do’s and don’ts for a healthy pregnancy smoothie

Smoothies are a great way to add protein and calories to your pregnancy diet. Keep the following things in mind to ensure you are getting a nutritious, bacteria-free smoothie.

• Thoroughly wash all raw fruits and vegetables before adding them to the blender.
• If your mouth is sore, skip fruits containing small seeds, such as blackberries, blueberries, strawberries, and flax seeds. Instead, try other fruits without skins, such as nectarines, peaches, pears, and bananas.
• If fresh fruits are not available, use frozen fruit instead. Add more liquid to thin out and blend ingredients, if required.
• Refrigerate or freeze the unused portion for later if you can't finish the whole smoothie at once. Make sure you consume it the same day by adding a little more liquid.
• Don’t choose syrup-made smoothies. Instead, make your own with fruits and vegetables at home.
• Avoid buying smoothies from the market because they may be high in sugar.
• Don’t overdo it on the fruit juices. Instead, use low-fat milk or yogurt as the base for your smoothie.

Also Read: Healthy Pregnancy Snack - Oatmeal

Summary

Smoothies are a great option for pregnancy snacks because they provide you with a lot of nutrition in an easy-to-consume format. They are a great way to add protein and calories to your pregnancy diet in one delicious drink. As an instant energy booster, they help you combat nausea, sickness, and fatigue during pregnancy.

When prepared freshly, smoothies prove to be a great alternative to fruit juices and even ice cream. If you are new to smoothies, the pregnancy smoothie recipes listed above are a great place to start. Try one of these pretty smoothies, and you will not have cravings or hunger pangs until your next meal.