Whether a baby bump is barely there or has reached beach ball proportions, being pregnant brings about big changes in a woman’s body. With hormones playing havoc and a brand-new person growing inside, it’s totally natural to feel different with a baby on board.
To help ease some common pregnancy symptoms (we’re looking at you, morning sickness, fatigue and constipation!), we have teamed up with some clinical nutritionists to share nutritious and nurturing pregnancy smoothie recipes. They’re easy to whip up, delicious to drink and may just make pregnancy a smoother ride.
These five healthy pregnancy smoothies have each been analysed by nutritionists, so we know exactly how much good they’re doing. Enjoy!
1. Morning sickness smoothie
Morning sickness is a common part of pregnancy, especially in the first trimester, and this nausea and possible vomiting isn’t the most pleasant part of becoming a mum-to-be. Sickness can strike morning, noon or night (no fair), and certain tastes, smells and other stimuli can trigger the symptoms.
Luckily, ginger can help to settle the stomach and this morning sickness smoothie adds some ginger zing for queasy mums-to-be.
Blend together:
1 frozen banana
7 strawberries
1cm piece of ginger
1/2 cup Greek yoghurt (or coconut milk for a dairy-free version)
1/4 cup rolled oats, optional
Milk of choice, if desired
Energy: 1,668kj if a cup of milk is added
2. Energy booster smoothie
The first three months of pregnancy can also leave ladies feeling a bit zapped of energy, thanks to hormonal changes and increased blood flow. And although mums-to-be often get their vim and vigour back in the second trimester (yay, nursery decoration time!), carrying a baby and sleepless nights can be draining, especially during the last three months of pregnancy.
Try to rest up whenever possible, and in between mama naps, give this energy and protein booster smoothie a whirl! With 23 grams of protein, it meets 56% of the daily requirements.
Blend together:
1 cup Greek yoghurt
1/2 cup almond milk
1 frozen banana
2 tablespoons cacao powder
1 tablespoon almond butter
Energy: 2,334kj per serve
3. Iron booster smoothie
Iron is important for women generally (it’s needed to make the red blood cells that carry oxygen around the body) and during pregnancy, there’s even more blood moving around. This means that some extra iron might be just what the doctor ordered for a healthy, happy baby body.
Which brings us to the green smoothie. With kale and spinach, this iron booster recipe has that special glow – with a fruity twist. It contains 3.7mg of iron, which is 22% of the daily requirements.
Blend together:
1 cup of organic apple juice
2 large leaves of kale
1-2 cups of baby spinach
1/3 cup chopped fresh or frozen pineapple
1/4 small lime
1/2 a frozen banana
1 teaspoon chia seeds or flax seeds, optional
Energy: 754kj per serve
4. Calcium booster smoothie
Unborn bubs need lots of calcium to help their bones and bodies develop, and luckily, mums-to-be are efficient at absorbing calcium from food. So whip up this strong bones smoothie for bubba’s (and mama’s) benefit.
This blend contains 466mg of calcium, which is 56% of the daily requirement. Yay!
Blend together:
1 cup almond milk
1/2 cup Greek yoghurt
1/2 cup Chinese broccoli or Gai Lan
1/2 a frozen banana
1/2 an orange
3 strawberries
1 tablespoon sesame seeds
Energy: 1,590kj per serve
5. Fibre plus smoothie
If things are a little ‘slow down low’, then rest assured that constipation is a common experience during pregnancy. Mums-to-be have more progesterone buzzing around their body and this hormone causes muscles to relax – including the intestines. Plus, with a baby pressing against the bowel, sluggish movements can be a part of pregnancy life.
Fortunately, eating more fibre and drinking plenty of water helps combat constipation, and this fibre-plus smoothie may be just the thing to move things along.
It contains 12.2 grams of fibre (or 35% of the daily requirement) if the kiwi fruit is whizzed up unpeeled.
Blend together:
1 frozen banana
1 kiwi fruit
1/2 cup raspberries
1/2 tablespoon chia seeds
1/2 cup water
Energy: 829kj per serve
Read next …
- Pregnancy yoga: Everything you need to know
- 9 caffeine-free hot drinks for mums-to-be
- 10 bump-friendly mocktails (for pregnancy parties!)
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