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Smoothie Recipes

Pregnancy Smoothie Recipes – Pregnancy Nutrition Shakes

Pregnancy may be one of the most important times in life to focus on your diet. Not only are you ensuring you stay healthy, but also that your developing baby has all the good stuff they need to grow healthy. However, it can be hard to fit it all in during the day. You may find yourself fighting extreme fatigue and don’t have it in you to make a full meal. Maybe you are struggling with nausea and find it hard to prepare or enjoy certain foods. Or you may have the energy and appetite, but you are corralling other little ones and just don’t have the time.

If you are wondering how you are going to get all your nutrients in this is where a great pregnancy nutrition shake can be extremely helpful. It is important to remember; these are not intended to replace a meal but to act as a way to fill the gaps.

Nutrients for Pregnancy Nutrition Shakes

Eating a balanced diet, and taking your prenatal vitamin should help you meet all the major nutrient needs you have during this 40-week journey. However, there are some stand out vitamins and minerals your body needs during this time. Some of those include:

Vitamin A: Also known as beta carotene is found in milk, eggs, carrots, spinach, green and yellow veggies, and broccoli. This powerful vitamin helps promote the growth of bones and teeth.

Vitamin D: You hear a lot about this vitamin even when not pregnant because it is vital to helping the body use calcium and phosphorus. You find this in milk, fatty fish, and sunshine.

Thiamin/B1: One of the main B vitamins tasked with raising energy levels and regulating the nervous system. Excellent sources of this vitamin include whole grains, wheat germ., eggs, rice, berries, nuts, and legumes.

Folic Acid/Folate: The most important nutrient specifically for pregnancy is folic acid. It helps support the placenta and prevents spina bifida and other neural tube defects. Your prenatal vitamin provides a good dose of this but you can also find it in oranges, orange juice, strawberries, green leafy veggies, beets, and broccoli

Iron: Iron deficiency is a common problem during pregnancy and your prenatal vitamin includes the nutrient. Iron is most concentrated in meat sources but can also be found in beans, whole grains, dark leafy greens, and nuts.

While these are just some of the nutrients your body needs, they can be ones that have the biggest impact on how you feel and how the baby develops during pregnancy.

Pregnancy Smoothie Recipes

Now you know which nutrients you need, it’s time to mix them together in some tasty smoothie recipes.

Green Smoothie

  • 1 cup spinach
  • 2 bananas
  • ¼ cup nuts
  • 1 cup milk
  • 1 Tbsp cocoa powder

Mix all ingredients together – enjoy this smoothie packed with vitamin A (spinach), folate (spinach), iron (spinach & nuts), thiamin (nuts), and vitamin D (milk).

 

Pink Power Smoothie

  • ½ banana
  • 1 beet
  • 1 cup strawberries, fresh
  • 1 cup yogurt (plain or strawberry)
  • 1 Tbsp honey
  • 1 cup ice

Blend all ingredients for a smoothie that brings the folate! Beets and strawberries are excellent sources of the vital nutrient.

 

Sources:
https://ajcn.nutrition.org/content/72/1/280s.full



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