Pregnancy is a time of significant change — it’s a time when your family is preparing for a new member and your body is undergoing a massive transition. Many women underestimate the toll that pregnancy will have on the body. They may also underestimate how much planning and thought will need to go into their nutrition while supporting both their own body and the growing baby throughout the pregnancy. That’s why we’ve decided to do some research into healthy smoothies for consumption during pregnancy. We’ll cover everything from why smoothies are beneficial for pregnant women to how you can make your own smoothies at home.
How Smoothies Can Be Part of a Healthy Pregnancy
Most people know that smoothies can be wonderfully healthy drinks to include in any diet. However, for pregnant women, some specific smoothies can be especially beneficial.
This is because smoothies tend to contain a wide range of nutrients, including antioxidants, vitamins, minerals, fiber, protein, electrolytes, and healthy fats. These types of nutrients are crucial for pregnant women, as they need to support another life that is growing inside them in addition to keeping their own body healthy. By eating a healthy, varied diet with plenty of fruits and vegetables, you’ll be able to fully support both yourself and your baby.
Smoothies vs Juices While Pregnant
Compared to juices, smoothies are actually slightly more beneficial in most cases.
Firstly, smoothies tend to retain much more fiber than juice. Fiber is the part of a fruit or vegetable that passes through the body without ever being broken down. Fiber is important as it helps to keep the digestive system functioning in a clean and efficient way. Eating a sufficient amount of fiber can prevent both constipation and diarrhea. Fiber can also prevent diabetes and promote skin and heart health.
During pregnancy, constipation can become an issue for around 50% of women. It is usually caused by a change in the hormones that relax the intestinal muscles as well as increased pressure on the intestines as a result of the expansion of the uterus. Additionally, stress, anxiety, reduced physical activity, and inadequate fiber intake may contribute. Many health professionals recommend that pregnant women focus on consuming a high fiber diet, with at least 25 to 30 grams a day.
Smoothies are also a great way to include other elements in your diet, including oats, seeds, and nut butter. These types of ingredients can give you even more nutritional benefits and support during your pregnancy, especially compared to juices which only contain fruits and vegetables.
Finally, some juices are actually harmful to consume while pregnant. Raw, cold-pressed juices have become a huge health trend over the years; however, for pregnant women, the bacteria in these juices can be extremely dangerous, potentially leading to life-threatening consequences for unborn babies.
The Best Ingredients To Include In Your Smoothie
Hydration is just as important, if not more so, for pregnant women. It is recommended that you aim for urine that is pale and colorless. Consuming adequate water, in conjunction with sufficient fiber intake, can help with constipation, with which many pregnant women struggle. If you are struggling to get enough water each day, smoothies can help increase your water intake! But not all smoothies are the right smoothies to have, certain ingredients can be incredibly useful for women making their own smoothies during pregnancy:
- Milk or yoghurt – During pregnancy, it is important to eat extra protein and calcium to support your growing fetus and promote their bone development. Milk and yoghurt are excellent dairy products to eat or drink during pregnancy, as they provide two types of protein called casein and whey. They also provide calcium, phosphorus, B vitamins, magnesium, and zinc. It is important to note that consumption of “raw” or unpasteurized milk can be very harmful to both mom and baby and should be avoided during pregnancy. Pasteurized milk is perfectly safe
- Spinach or kale – Dark, leafy vegetables are excellent for pregnant women, as they contain plenty of nutrients, such as fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. These vegetables have been linked to a reduced risk of low birth weight, meaning they are especially beneficial for helping your little one to grow. Make sure to wash your veggies extra carefully prior to ingesting to reduce the risk of foodborne illness.
- Berries – Berries are excellent for pregnant women, as they contain water, natural carbohydrates, vitamin C, fiber, and antioxidants. These fruits will keep you hydrated, energized, and healthy throughout your pregnancy. Similarly to vegetables, fruit should be thoroughly washed prior to ingestion.
- Oats – Oats are a whole grain that can help pregnant women to consume enough calories (and fiber!) during the second and third trimesters. They also contain fiber from plant compounds, as well as B vitamins, protein, and iron, which are often lacking in pregnant women’s diets.
- Avocados – These creamy fruits are packed with folate and vitamin B6, which helps the fetus brain to grow and allows for the development of healthy tissue. Some studies have suggested that it could even ease your morning sickness.
- Dates – Dates and other dried fruits can reduce the risk of anemia by providing a rich source of iron and ensuring that your body has adequate hemoglobin levels. An added benefit is their ability to help regulate blood pressure and blood sugar levels; they can also help you to maintain a healthy level of calcium.
- Ginger – Ginger has been shown to help alleviate pain, nausea, and vomiting during pregnancy, especially during the first trimester. It is safe to consume up to 1,000 mg of ginger per day during pregnancy, although some research has suggested that, when consumed close to labor, ginger consumption may be associated with an increased risk of hemorrhage.
- Bananas – Thanks to their high potassium content, bananas provide a quick boost of energy when you start to experience fatigue or tiredness during pregnancy. Additionally, their high fiber and vitamin B6 content enables them to help counteract pregnancy-induced constipation and nausea.
- Oranges – With their high vitamin C, folate, and fiber content, oranges are a real superfood, especially during pregnancy. Plus, they are 90% water, so you’ll get some hydration from them too!
- Nuts and seeds – Nuts and seeds contain protein, fiber, and omega-3 fatty acids, which are incredibly beneficial for pregnant women, especially during the first few weeks. Walnuts and almonds, in particular, are wonderful additions to your diet during pregnancy.
- Soy products – Soy milk or tofu can be a great (if a little bizarre) ingredient to throw in a smoothie. Soy-based protein not only offers a great protein source, but is also a rich source of many micronutrients, offering health benefits to women during pregnancy. If you’re a vegetarian (and even if you’re not!), these products can give you a much-needed protein boost.
- Fresh basil – While it may not sound like the easiest ingredient to work into a smoothie, basil can taste refreshing with some fruits. Plus, with its rich content of protein, vitamin E, riboflavin, and fiber, it is incredibly healthy for you during pregnancy. It also has a significant amount of folate, which is necessary for the cell growth of the fetus.
The Ingredients to Avoid In Your Smoothie
- Raw eggs – While you’re unlikely to put raw eggs in your smoothies, we’ve added this dangerous food to the list just in case. Raw eggs should be avoided during pregnancy as they may cause salmonella, which can be harmful to both mom and baby.
- Caffeine – Avoid putting any caffeinated foods or drinks in your smoothie — no mochas during pregnancy! Caffeine is dangerous for growing babies as it can cause a low birth weight or even a miscarriage when consumed in large amounts.
- Cocoa – As cocoa contains caffeine, it is recommended that this ingredient be avoided.
- Unwashed fruits and vegetables – As we indicated above, it is imperative that you wash all of your produce carefully before tossing it in the blender to get rid of any harmful bacteria or viruses.
- Unpasteurized fruit juice – As we’ve already mentioned in this article, milk and juices need to be pasteurized in order to be safe for pregnant women. Unpasteurized juices may harbor dangerous bacteria.
- Sugary treats – Avoid adding processed sugary ingredients like chocolate syrup or chocolate chips, which offer minimal nutritional benefit and may result in increased blood sugars.
8 Amazing Smoothies for Pregnancies to Make at Home
Try making these smoothies for breakfast, or for a super healthy afternoon snack. Plus they’re super easy to make! Simply throw all of these ingredients into a blender, and blend until smooth, and voila!
Mango, Ginger, and Kale Smoothie
Ingredients:
- 1 cup of ice
- 2 cups of kale
- 1 cup of mango cubes
- 1 cup of pineapple cubes
- 1 tbsp of fresh ginger
- A couple of juiced lemons and limes
- 1 cup of filtered water
- 1 tsp of agave nectar
This tasty smoothie is filled with amazing ingredients to support you and your baby during your pregnancy. With added ice and water, it will leave you feeling super hydrated. The addition of kale offers a dose of leafy green goodness, filled with fiber and lots of vitamins and minerals. Thanks to the ginger, you may also find this smoothie helps your stomach to feel a little more settled if you tend to struggle with morning sickness.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Green Nectar Smoothie
Ingredients:
- ½ an avocado
- 1 cup of spinach
- 1 cup of kale
- 1 cup of cubed pineapple
- 1 cup of filtered water
This quick and easy creamy smoothie is the perfect mix of bitterness and sweetness. With loads of leafy greens, you’ll get plenty of nutrients you need to help your baby to grow at a healthy rate. Plus, the avocado provides vitamin B6 and folate, helping your baby to develop a healthy brain and healthy tissue. The pineapple not only offers some sweetness to enhance the overall flavor but also includes significant amounts of vitamin C and other vital nutrients.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
P&B Protein Smoothie
Ingredients:
- 1 cup of soya milk
- 1 tbsp of peanut butter
- 1 ½ cups of spinach leaves
- 1 sliced frozen banana
This tasty, filling smoothie is more of a snack than a drink. As a pregnant woman, you need to make sure you’re getting plenty of protein, and this smoothie can help where that is concerned. Peanuts are packed with protein, meaning they’re great to include in your diet in the second and third trimesters particularly. Plus, you’ll get lots of folates, vitamin E, fiber, and healthy fats from this smoothie.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Berry Heaven Smoothie
Ingredients:
- 1 cup of raspberries
- 1 cup of blueberries
- 1 cup of milk or soy milk
- 1 tsp of vanilla extract
- 1 tbsps of honey
This delicious berry smoothie is super healthy and will give you and your baby tons of amazing nutrients so that you feel energetic and your baby can grow and develop appropriately. Because this smoothie contains milk, you’ll be getting some extra calcium and protein as well, which many pregnant women fail to consume insufficient amounts through their regular diet.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Yogi Berry Smoothie
Ingredients:
- 2 cups of mixed berries (strawberries, raspberries, blueberries, blackberries)
- 1 cup of Greek yogurt
- 1 sliced frozen banana
- 1 cup of filtered water
This ultra-hydrating, healthy smoothie is great for you and your little one. Yogurt is exceptionally beneficial for women who are pregnant, as it will give you a huge calcium boost. Utilize Greek yogurt to increase your protein intake and further help with fetal growth and development. Plus, by adding water or ice into this smoothie, you’ll get that much closer to your daily fluid goal.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Hi-C Smoothie
Ingredients:
- 1 cup of Greek yogurt
- 1 cup of strawberries
- 1 cup of fresh orange or orange juice
- 1 tbsp of honey
This delicious option is pretty simple to make. With its high vitamin C content, it will help to boost you and your baby’s immunity, helping to prevent you both from becoming sick. Plus, yogurt is always a positive ingredient to work into your smoothie recipes! Again, consider utilizing Greek yogurt, which is much higher in protein for fetal development.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Purple Delight Smoothie
Ingredients:
- 2 cups of blueberries
- 1 cup of Greek yogurt
- 1 frozen sliced banana
- 1 cup of ice
This is one of our favorite smoothies for pregnancy. So simple and so good — this smoothie contains three tasty ingredients that just happen to be super beneficial for you during pregnancy. It will provide you with lots of antioxidants, fiber, vitamins, and minerals. This is a great smoothie to whip up when you’re low on ingredients or just need a quick, healthy snack during the day.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Spinach, Pineapple, and Avocado Smoothie
Ingredients:
- 1 cup of spinach
- 1 ½ cups of pineapple chunks
- ½ an avocado
- 1 cup of filtered water
- 1 cup of ice
With loads of fiber and nutrients coming from the spinach, plus some healthy fats from the avocado, this filling smoothie will see you through an afternoon where you’d usually experience some hunger pangs. Plus, with the pineapple chunks, this smoothie has a delicious sweetness (not to mention an extra boost of vitamin C) that you’ll find hard to resist.
How to make this smoothie:
Simply toss the ingredients into a blender, and blend until smooth!
Smoothie You Can Grab And Go
Here are a couple of excellent brands for pregnancy smoothies that can be purchased if you’re crunched for time and unable to make your own.
NOKA Organic Smoothies – These delicious smoothies are high in protein, and tend to use nut butter and healthy fruits without adding any of the bad stuff that sometimes accompanies manufactured products. If you’re ever low on time, picking up one of these smoothies is the next best thing to making your own. Additionally, they are shelf-stable at room temperature, allowing for easy storage so you can keep one or two on hand at home.
Daily Harvest Ready-to-Blend Smoothies – This innovative company has created an easy ready-to-blend option for people who may not have the time or money to stock up on fresh fruits and vegetables and make their own smoothies. Simply toss everything in the packet into the blender and you’ll be good to go in just a few short minutes. These pre-portioned smoothie ingredient packets contain fresh (and then frozen) ingredients and are delivered right to your door. Talk about easy!
Suja Smoothies – Suja is a wonderful company that makes pressed juices (which aren’t recommended for pregnant women) and tasty smoothies. They use healthy fruits and vegetables and make some of the most pleasant green smoothies on the market.
Final Thoughts
A healthy diet is always important, but especially so during pregnancy. Contrary to what some believe, there is no need to go on a ‘special’ diet while you are pregnant. There is also no need to eat for two — so don’t start doubling your portions. Remember, the fetus inside you is pretty tiny.
Nevertheless, it is crucial that you start making sure you get a good balance of nutrients. There are several nutrients that are particularly important during pregnancy, folic acid being among them. Many professionals recommend that pregnant women start taking a folic acid supplement or a prenatal vitamin that is rich in folic acid.
Smoothies are an amazing, healthy drink to include in your daily routine throughout your pregnancy. They will keep you nourished and strong, while also helping your baby to grow and develop normally.
Do you have a favorite smoothie for pregnancy that we’ve missed? Let us know!
