Nutrition Tip #1: Smoothies
- sarahdimarcodoula
- Aug 14, 2017
- 2 min read
Did you know that more moms (at least those following a healthy diet) have more trouble getting ENOUGH calories during pregnancy than too much? While it's not recommended to increase calories until the second trimester (300 more calories in the second trimester and 500 in the third), it can still be tough in the first trimester to get enough between morning sickness, food aversions, and heartburn.
One solution I've found helpful is smoothies! They're a great way to sneak in extra calories and even veggies, especially greens. And I've found that they can be easy to stomach for most women, especially if you are experiencing food aversions.
These are the three ways I like to sneak extra nutrition into my smoothies:
1. Ground flax seed! Flax seed is full of omega-3 fatty acids which are essential for baby's brain and eye development. Be sure to buy your flax seed whole and grind fresh for each use. I like to use a coffee grinder. Chia seeds would be another great choice!
2. Almond and other nut butters. This is a great way to add protein and calories to your smoothie. Research has shown that protein may be especially helpful at preventing preeclampsia, it's also important for baby's growth. Recommendations range from 75-100 grams of protein daily during pregnancy. If you eat dairy, whole plain Greek yogurt is also a good source of protein. Other ways to sneak in calories could be coconut oil or avocado.
3. Green powder. It can be hard to get enough leafy greens in. Leafy greens are full of folate which helps protect baby from birth defects like spina bifida. A green powder is an easy solution to this. I like this one because it also includes antioxidants and probiotics, but there are other great ones on the market! Always check wth your care provider before adding a suplement to your diet and be sure that this powder isn't the only way you're including leafy greens in your diet.
Need smoothie ideas? Check out my Pinterest board here!
Eating a healthy diet full of nutrient dense foods is one of the most important decisions you can make during your pregnancy. Getting enough calories is essential, but it's always best that your calories be rich in vitamins, minerals, and as much protein as possible. While chips, cookies and milkshakes are a tasty way to indulge occasionally, these foods are devoid of nutrients and should not make up the bulk of your diet. But, if you're craving a chocolate chip cookie it's certainly ok to give into those cravings once in a while!
Good nutrition may help prevent many complications like gestational diabetes and preeclampsia, so it can be especially important if you are hoping for a labor and delivery free of medical intervention. It's also important that the bulk of your vitamins and minerals come from whole food sources as these nutrients are more bioavailable than those found in synthetic vitamins.
However, if you are experiencing morning sickness, food aversions, or even hyperemesis gravidarum, please have grace with yourself. If all you can stomach is a piece of dry toast or some saltine crackers, that's ok!!
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