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Eating healthy is important, but it’s especially essential throughout pregnancy. However, preparing and eating a full nutritious meal while being an expectant mom is not always easy or possible, but a quick blend of a smoothy can be a great option to get the vitamins and minerals that you need.
We spoke with Kelowna-based registered dietitian Tori Wesszer from Fraiche Nutrition about some of the best foods you can throw in your smoothie if you are expecting a baby.
“Supporting the growth and development of a baby is no small feat and requires additional energy, protein and nutrients from the mom - but in a disproportionate ratio,” says Wesszer. “While the energy needs increase slightly during pregnancy, many nutrient needs see a larger spike as the baby grows.”
Hemp Seeds
Wesszer recommends these little seeds because they are rich in omega-3 fats, iron, B vitamins, magnesium and zinc. They also have twice the amount of plant protein compared to flax or chia seeds. Hemp seeds also help provide a creamy texture to your smoothie without the addition of any flavour.
Avocados
These buttery fruits contain monounsaturated fat, fibre, folate and potassium.
“Healthy fats help support the development of the fetus’ brain and skin, while folate may help prevent neural tube defects,” says Wesszer.
Have you been experiencing leg cramps throughout your pregnancy? Wesszer also suggests that the potassium in an avocado may also help reduce those painful and annoying cramps in some women.
Kale and Spinach
There are reasons why Popeye eats a lot of spinach, and the same goes for expectant moms. Loaded with iron, calcium, folate and fibre, Wesszer says you can even freeze the washed greens so it’s available to add in your smoothie anytime!
Greek Yogurt
“Greek Yogurt is higher in protein than other types of yogurt, and is a good source of calcium to help meet the demands of the growing baby,” says Wesszer.
The probiotic yogurts are also recommended as they can help with maintaining your digestive health. Fruity yogurts may be more flavourful and sweet, but you might want to consider using plain yogurt instead to reduce your sugar intake.
Bananas
Throw a banana into your blender too add natural sweetener to your smoothie!
Wesszer says these fruits are rich in potassium and fibre, two essentials for growing the baby in your belly
Berries
Strawberries, blueberries, blackberries - whatever you fancy! Add several of these delicious fruits to your mix for extra antioxidants, vitamin C and fibre. Many local farmers offer berries during the growing season, however during the off-season, Wesszer suggests to buy frozen berries as they are picked at the height of berry season when they are at their nutritional prime.
Happy blending! You can find Tori’s favourite smoothie recipe on her site here.
What flavours have you been craving during your pregnancy? We invite pregnancy experts and other moms-to-be to join in on the conversation! Reach out if you have topic suggestions for this column on Instagram, Twitter, Facebook (my social media platforms are all under @weslawong), or email us at KelownaNow.
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