Smoothies for pregnancy can be a great, nutrient-rich option when you don’t have an appetite during the first trimester. Give these pregnancy smoothies a try!
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As I enter my third pregnancy, I’m not surprised that I continue to crave cold smoothies. Especially in the first trimester when I couldn’t keep much down, pregnancy smoothies were live savers.
Plus, smoothies can be great for getting pregnancy electrolytes as well!
Drinking smoothies while pregnant is just easier than stomaching real food sometimes, especially smoothies in the first trimester of pregnancy.
The way it goes – smoothies in the morning, pregnancy mocktails at night.
So, I’ve rounded up some of the best smoothies for pregnancy to share the good word that smoothies can be wonderful for pregnancy.
Smoothies are undoubtedly a great pregnancy and postpartum snack, and a great way to stay hydrated – all important and low lying fruits for proper self care during pregnancy to help you feel your best.
When I didn’t have an appetite, smoothies were awesome for nourishment, which was an important part of how to prepare for home birth.
Undoubtedly, you want to make sure your pregnancy smoothies are nutrient-dense and safe. Obviously, what you are ingesting is what baby is ingesting.
I talked about my smoothie obsession in my intuitive eating gentle nutrition for pregnancy post, but let’s review briefly.
While this post will review helpful nutrients and ingredients to add to your smoothies for pregnancy, make sure to still take your prenatal vitamin of choice and always talk with your care provider.
Are Smoothies for Pregnancy Healthy?
Yes, smoothies for pregnancy are healthy and safe to consume throughout all trimesters of pregnancy, whether you want a spinach smoothie for pregnancy or a creamy, high-protein option.
In fact, smoothies are a great way to get 25 grams of protein at breakfast!
And if you can’t get the energy to make your own, I relied heavily on the Daily Harvest smoothies to get extra fruits and veggies in.
Many times you may not have the urge to eat solid foods during some parts of pregnancy, and this is when prenatal smoothies can come in handy.
Scroll down to the FAQ section to see what ingredients you should be avoiding during pregnancy.
We commonly think of breastfeeding hunger as a constant source of hunger, but that can also be described as pregnancy hunger, as we head into later trimesters and the baby’s needs increase.
So, pregnancy smoothies were a life saver for me during my pregnancy when no solid foods sounded good.
Here’s what I would typically include.
Delicious Pregnancy Smoothie Ingredient Options
When I’m making a pregnancy smoothie or looking for a recipe to follow, I want to make sure it will provide the nutrients I need, namely fiber, micronutrients and protein.
There are several good smoothies for pregnancy that provide essential macro nutrients and micronutrients.
For example, greek yogurt smoothies are the best for pregnancy, so I usually have one as my morning pregnancy smoothie.
In fact, smoothies are a great option for high protein snacks during pregnancy.
Personally, I feel that I generally get enough carbohydrates throughout the day, but more fruits and veggies with micronutrients can be helpful for digestion, nutrient status, hydration and more!
Here are some options for including in your smoothies.
You can even blend these ahead of time and make some premade smoothies for pregnancy to keep in your freezer as postpartum freezer meals or for when you want one!
Prepping ahead of time makes such a big difference!
- Greek yogurt – offers protein, bone building calcium and Vitamin D, and probiotics, which can help with digestion, mood and more.
- Leafy greens – Greens can help provide B vitamins, specifically folate, which is of higher concern for pregnant women. We throw these in all of our postpartum freezer meals too!
- Fruits – Bananas seem to be the popular option because they add a natural sweetness that isn’t overpowering and are easy to freeze and use. Other options include mango, berries, kiwi, or avocados. Fresh or frozen both work.
- Veggies – Aside from leafy greens, many people opt for frozen cauliflower in a smoothie. It’s tasteless and adds an additional creaminess and more nutrients. Daily Harvest has great options for veggies in your smoothie!
- Collagen – I’ll usually add collagen and/or protein powder for extra protein. Always use a third-party tested brand, like this one.
- Nut Butters – Peanut butter, almond butter or your favorite nut butter provide additional protein, healthy fats and flavor to a smoothie.
- Hemp seeds – I love adding hemp seeds for additional protein and micronutrients. They are rich in iron, calcium, omega 3‘s, fiber and more.
- Chia seeds and flax seeds – Similarly, chia and flax seeds add a dose of healthy omega-3 fats, calcium and a slew of micronutrients too!
- Coconut Water – Coconut water can be a lighter, refreshing liquid to add in to your pregnancy smoothies. It’s high in electrolytes (less sodium and more potassium), which are important for staying hydrated during pregnancy.
- Dairy or Soy milk – Both dairy and soy milk (even pea protein milk) provide great protein-rich options to add to your smoothie, that also provide necessary calcium and Vitamin D.
- Ginger – Ginger is known to help with nausea and has several antioxidants so it can be a great addition to any smoothie, especially during the first trimester months when you need a pregnancy smoothie for nausea. You’ll find it a lot in these lactation smoothies too since it can help with milk production in the postpartum period.
- Coconut Oil – Some people may opt to add coconut oil for extra fats. If you aren’t eating enough fat in your diet, this can be a good way to get more calories in without changing the taste.
- Honey – Honey or maple syrup can be a natural sweetener for any smoothie for pregnancy, with some added nutrition benefits, too.
While caffeine should be limited during pregnancy, you don’t need to avoid it completely, though talk with your provider for specific information. Typically, women can ingest up to 200 mg/day safely.
If you need a smoothie with some caffeine, this peanut butter coffee smoothie is delicious and offers a jolt of energy.
Good Smoothies for Pregnancy
As previously mentioned, I love smoothies, during pregnancy, during lactation and during my daily life.
Morning Sickness Smoothie
To handle morning sickness, I recommend keeping your smoothie bland and light.
Here are some typical combinations I would make in my smoothies for morning sickness.
- bananas (fresh or frozen)
- greek yogurt (plain or vanilla)
- choice of milk
- orange juice (add a touch of Vitamin C)
- spinach (don’t taste it)
- protein powder (optional – I may add this sometimes)
Blending these ingredients together creates a tasty, creamy smoothie. If you add the orange juice, it tastes more like an orange crush or creamsicle smoothie and is so nutritious and protein-rich.
Some more ideas for pregnancy smoothies for nausea:
- Banana Peach Smoothie – A simple smoothie made with bananas, peaches, greek yogurt and honey.
- Carrot Ginger Smoothie– An antioxidant-rich smoothie to help calm your stomach.
Eating consistently (every few hours) and including protein at every meal and snack can really help with pregnancy nausea, especially since protein needs are higher during pregnancy.
Green Smoothies for Pregnancy
Some women may prefer green smoothies for pregnancy, so many of these are healthy pregnancy smoothies with spinach or other greens.
If you struggle to get greens in through your diet, these smoothies may be a great option for you.
Is a Pregnancy Smoothie Enough for a Meal?
This is a person-to-person dependent question, and will often depend on the quality of your smoothie and what else you’re eating during the course of your day.
It’s best to talk with your doctor or personal dietitian for personalized recommendations, but generally speaking, smoothies during pregnancy are great additions to an already-balanced and sufficient diet.
It would be difficult to meet all of your nutrition needs through just smoothies. Though first trimester smoothies sure do come in handy!
You can use either, whatever you prefer. I usually use frozen because it also acts as ice to get my desired consistency and I usually have more variety frozen. If using fresh, you can just add ice and a little bit less liquid.
During pregnancy, you have to be careful with certain herbs and supplements and high amounts of caffeine. You also want to avoid raw milk and eggs, unpasteurized dairy, and high amounts of sugar or artificial sugars. I’m also very particular about my protein powder and recommend choosing carefully.
I hope you find a pregnancy breakfast smoothie or good tasting hydrating smoothie in these options!
More helpful pregnancy posts: