Healthy Smoothies for Pregnancy
I am a huge fan of smoothies, and they are a staple food in our house. But I only really discovered the true smoothie magic when I was pregnant: smoothies are pretty much a pregnancy superfood! Now I’m not talking about those jumbo drinks you can buy at the mall or your local chain café, which are more sugar and artificial ingredients than anything else. Rather, and particularly during pregnancy, healthy smoothies- the homemade kind- are the way to go.
If you’re new to smoothies and looking for the best way to incorporate healthy smoothies into your pregnancy diet, this blog post is for you. Here, I explain why I love smoothies so much, my favourite ways to enjoy them, and some key ingredients to include to ensure that they are healthy and nutrient dense. And, as a bonus, I’m also including a link to my new free Pregnancy Smoothie Recipe Book!
Why I Love Smoothies for Pregnancy
There are SO many reasons why I love smoothies so much and think that they are a fantastic meal or snack to incorporate into a healthy pregnancy diet. Here are a few of those reasons:
They are nutritious. Especially when made at home so you can control the ingredients
They are pretty freakin’ delicious
They are easy to make, easy to take to-go, and easy to drink (or eat, depending on your method)
They are super versatile. There are so many different smoothie ingredient combinations, no matter what your food aversions or cravings are, there’s a healthy smoothie out there for you
They are usually easy to digest and well-tolerated. If you are dealing with pregnancy nausea, pregnancy heartburn, or other digestive issues, smoothies are one of the best things you can ingest
They are possibly the best way to sneak in foods that you know you “should” be eating but don’t sound all that appealing on your own (kale, I’m looking at you!)
My Favourite Ways to Eat/Drink Smoothies
When we think of a smoothie, we typically picture it in a large glass. While drinking smoothies is definitely the most popular and most conventional way to enjoy them, there are a couple of other ways to make them that I really enjoy.
Smoothie Bowls
If you’re looking for something more hearty and meal-like than a smoothie in a glass, consider incorporating your smoothie into a smoothie bowl. My favourite way to do this is to think in layers. First, start with a filling base, like full-fat Greek yogurt, oats, or granola. Then, pour your smoothie on top as a second layer. Finally, add a layer of toppings, such as hemp hearts, ground flaxseed, chia seeds, berries, sliced banana, cashew pieces, or carob chips. When preparing your smoothie to use in a bowl, you’ll want to prepare it on the thick side- one of the easiest ways to do this is to use frozen banana.
Smoothie Popsicles
It’s the peak of summer in Canada right now, which means that there is a regular supply of smoothie popsicles in my freezer. These are great for when you need something that feels a bit lighter, when you feel like a little indulgence but want to keep it healthy, or when pregnancy nausea or food aversions hit hard and the idea of eating food is a total turn-off. To make smoothie popsicles, you’ll need to invest in a popsicle mold (easy to find in your supermarket; I get my favourite one from Ikea). Make your smoothie as usual, pour into the mold and freeze for a few hours. My favourite types of smoothies to enjoy in popsicle form are those made with cocoa powder (healthy fudgsicles!) and hydrating smoothies that include coconut water, lemon, and mint (also fantastic for rehydrating after a bout of morning sickness).
Key Ingredients for a Healthy Smoothie
If you’re new to smoothies or want to experiment with building your own, I recommend starting with a base that includes:
banana
yogurt (full-fat Greek or coconut for dairy-free) or milk (cow or plant-based)
additional fruit of choice (common choices include berries, pineapple, mango, peach, etc.)
protein (e.g., nut butter, hemp hearts, cashews, protein powder)
When formulating your smoothie, you’ll want to add something to get a creamy texture (e.g. yogurt or milk), as well as a good source of protein to balance the relatively high amount of carbohydrates typically included in a smoothie and to keep you feeling full for longer. As I mentioned above, if you like your smoothie thicker, use frozen banana. For a thinner consistency, add water or more milk. If it’s feasible, I also recommend choosing organic ingredients, particularly for cow-based dairy, berries and peaches. And when it comes to protein, while my preference would be for a natural whole-foods source, if you do choose to use a protein powder, choose a high quality, reputable brand and read the ingredient list closely so you understand what you’re actually getting from it.
How to Amp Up Your Smoothie Game
If you’re looking to turn your regular smoothie into a super nutrient-dense healthy smoothie for pregnancy, consider adding in some bonus ingredients. These are some of my favourites:
leafy greens such as spinach or kale for a healthy dose of folate and other B vitamins, and key minerals such as iron and potassium
hemp hearts, ground flaxseed, and chia seeds for fibre, protein, and omega-3s
avocado for healthy fibre, folate and other B vitamins, zinc, and omega-3s
mint and ginger to help combat nausea and help with digestion
nut or seed butter for a protein boost
coconut water to hydrate and replenish electrolytes- super important if vomiting is an issue
lemon juice for vitamin C and to enhance iron absorption
Final Words
My best advice on smoothie making? Experiment, try different combinations, and figure out what you like best!