When you’re pregnant it’s important to follow a diet that supplies all the nutrients that a pregnant woman needs. Heavy meals may not be a good idea especially during early pregnancy. Snacking on healthy smoothies is a great way for pregnant women to stock up on the nutrients they need for the day.
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 and broccoli, legumes, and whole grain breads and cereals.
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.
Iron intake must be increased during the last six months of pregnancy. This mineral is necessary for blood formation. Foods high in iron include meat, fish, chicken, liver, soybeans and legumes.
Healthy Smoothie Recipes for Pregnant Women
The following recipes are rich in folate, calcium and other nutrients that you need when you are expecting.
Banana Berry Delight
1 small banana
1 cup mixed frozen berries
1/2 cup soy milk
2 tsp lemon juice
1/2 cup frozen yogurt, vanilla flavored
Combine all ingredients in a blender. Blend at high speed for a minute.
Peanut Butter Banana Smoothie
1/2 cup low-fat yogurt, plain or vanilla
1 medium banana
2 tbsp peanut butter
1-1/2 tbsp honey
1/2 cup non-fat milk
Put all ingredients in a blender. Blend until smooth and creamy.
Green Blast Smoothie
4 cups fresh spinach leaves
2 cups seedless green grapes
1 medium banana, sliced
3/4 cup seeded, chopped sweet pepper
1/2 cup unsweetened apple juice
Combine all ingredients in a blender or food processor. Cover and blend well until smooth.
Strawberry Mango Soy Milk Smoothie
1 cup vanilla-flavored soy milk
1/4 cup orange juice
1/4 cup refrigerated or frozen egg product
1 tbsp honey 1/2 cup mango, peeled and chopped
1/2 cup frozen berries
Combine soy milk, orange juice, honey and egg product in a blender. Blend for 10 seconds. Add mango slices and frozen berries. Blend until smooth.
This healthy smoothie recipe for pregnant women provides calcium, protein, folic acid, iron and antioxidants.
Resources : http://smoothierecepty.cz