Pregnancy may make you hungry for a high-energy snack or too tired to face meal prep when it's time for lunch. A healthy shake could be the answer as a meal substitute or a way to add nutrition in a busy day. It's important to balance concerns about excessive weight gain with the nutritional needs of you and the baby, so don't just grab a canned shake off the shelf. Eat a well-balanced diet and target your additional shakes to supply any missing nutrients.
Protein
Your body needs extra protein when you're pregnant, but you may already be getting that if you eat a balanced, healthy diet. The Mayo Clinic recommends 71 grams of protein a day for pregnant women. If you're not consuming enough protein from eggs, lean meats and fish, beans or dairy foods at meals, try making a protein shake with low-fat yogurt, peanut butter and banana. Or go for a complete plant protein and blend soy milk with mixed berries to add healthy antioxidants and extra vitamin C. Adding protein powder to a shake is probably unnecessary. Check with your doctor before using supplements when you are pregnant.
Vitamins and Minerals
A fruit or vegetable shake can help you take in the vitamin A, C, E, and B vitamins, iron and folate your body needs. The American Pregnancy Association lists common foods and the nutrients they supply to help you make healthy dietary choices. Spinach in a green smoothie supplies iron to prevent low birth weight, vitamin A for bones and teeth, vitamin B-6 for red blood cells and an antidote to morning sickness. Carrots and yellow fruits like apricots give you more vitamin A and beta carotene. Strawberries and kiwis are the equals of oranges for vitamin C, which will boost your immune system and help you absorb iron. Berries provide B-1 to balance your nervous system and increase energy.
Soy Shakes
Soy shakes are a good way for vegans, vegetarians or lactose-intolerant women to get enough calcium when pregnant. The University of Chicago Primary Care Service says pregnant women need 1,000 milligrams of calcium every day. A soy shake for breakfast or a mid-afternoon snack has a double benefit, providing an energy boost along with the calcium and protein you and the baby require.
Precautions
You need more calories when you're pregnant, but you still need to watch your weight. The University of Chicago Primary Care Service recommends limiting extra calories to around 300 a day. So add shakes to your diet if you need a breakfast substitute or a healthy snack, but make them low-fat. The USDA says to watch out for extra sugars and syrups that add empty calories and unhealthy weight. And check with your doctor before using protein powders and prepared protein shakes. Supplements are not regulated by the FDA and there may be additives in commercial protein shakes that aren't good for you or the baby.
References
- University of Chicago Primary Care Service: Pregnancy and the First Trimester
- USDA: Choose MyPlate: Daily Food Plans for Pregnancy & Breastfeeding
- The Mayo Clinic; Pregnancy Week-By-Week; May 21, 2011
- American Pregnancy Association: Essential Nutrients and Vitamins for Pregnancy
- Iowa State University Extension: Supplements
