Nutrition is one of those things that we all know is important. But it's easy to feel lost when it comes to eating healthy.
Eating (and drinking!) well usually means lots of prep time.
This is why I’m a huge fan of soups and smoothies. They're super nutrient-dense. And they can be made ahead of time and eaten all week long. Or frozen for a quick thaw in the future.
Another way to maximize your nutrition + time + money + social life is to:
This way, you only have to buy ingredients for one thing.
You only made one thing.
You only cleaned up after one thing.
But you end up with a nutritious variety of grab-and-go meals. It's easy to pull each meal out of the freezer as needed. It’s economical and socially beneficial. It’s the don’t-always-love-to-cook person’s way around kitchen-dread. And it's a good solution to adding variety to your diet. It helps you get out of your eat-the-same-thing-all-the-time rut. Plus, it’s fun!
In this article, I’ll show give ya some nutritional info and green smoothie ideas. This can be a reference for such an event. Particularly if an expecting or new mom is in the swap group. The NHANES study by the CDC found that 47% of pregnant or breastfeeding women in the US are deficient in at least one micronutrient. This stat is way too high!
Foods for Prenatal Nutrition, Postpartum Healing, and Quality Breastmilk
Before you graze the recipes, I wanted to give a little nutritional background. This will help you learn why these ingredients are included.
Avocado is a healthy fat. It has over 20 vitamins. Did you also know they are also called “butter fruit” or “alligator pears”?!
In smoothies, bananas serve as the natural sweetener.
These little guys have folate, iron, vitamin K and fiber. Fiber helps to prevent constipation (which strains the pelvic floor)
I’m a fan of boiled eggs in smoothies. Our bodies absorb more protein and biotin when ingesting cooked vs. raw eggs. One boiled egg has 6 grams of protein, 5 grams of total fat, Vitamins B2, B12, B5, phosphorus, and selenium. They have all the amino acids needed to qualify as a “complete protein”. The yolk has the most nutrients, the white has the most protein.
They also have choline. This is CRUCIAL for the nervous system. Pregnant women need to decrease the risk of neural tube defects in their babies. This is the reason that folic acid supplements are taken during pregnancy, too. Choline also helps the eyesight and improves memory and learning.
Protein, probiotics, calcium, iodine (just watch out that the brand you purchase doesn’t have a lot of sugar)
In general, herbs are great for the cardiovascular system, anti-inflammatory properties, and flavor
Chock full of protein and good fats
Half a cup of dry oats adds up to about 20% of the iron breastfeeding moms need in a day
Seaweed contains iodine, which is crucial for healthy thyroid function. The better your thyroid functions, the better your metabolism, body temp regulation, and heart rate.
Read all about powerful teas for pregnant women here.
A great natural anti-inflammatory.
Another great way to intake choline.
Have I mentioned yet that I love smoothies? They are so refreshing, nutritious, and just downright practical! They're such a convenient way to nourish yourself while nursing a baby. Or in the car on the way to an appointment.
You’ll notice a common theme with these recipes. They all have greens, protein, and a form of healthy fat. On top of these recipes, you can always add a tablespoon of wheat germ, chia seed, flaxseed, or even a sprinkle of your local bee pollen for extra nutrition. If you’re adventurous, ghee and seaweed can also be added!
Have you made more green smoothies than you can handle right now? If the Smoothies Swap idea doesn’t resonate with you, here are some other ways to recycle your masterpiece:
This blog, written by a registered dietician/nutritionist has some GREAT, up-to-date information about how your nutrition affects the quality of your breastmilk. Any questions? Always feel free to reach out!
Sign up to receive a free class learning how to protect and activate your core during pregnancy. Your information will not be shared.