© 2016 by KLS Fitness Consulting, LLC.

  • Kendra

High Protein | Healthy Fat | Prenatal Smoothie

Updated: Mar 17


Whether you're pregnant, just had a baby, or neither of those apply, you WILL enjoy this smoothie!

This smoothie is full of fiber, healthy fats, protein, fruit and tons of vitamins. The iron in the spinach is crucial to any diet, especially during pregnancy, and the flax seeds are bursting with fiber and omega-3 fatty acids.

Healthy fats are crucial to every diet plan, but especially during pregnancy. Good fats “support your baby's brain and eye development – both before and after birth. Fats also help the placenta and other tissues grow, and studies show that some fats may help prevent preterm birth and low birth weight (Dietary Fats).”

In addition to the healthy fats needed for a thriving growing baby, protein also plays an essential role in development. Amino acids are the building blocks of protein and the make-up of our cells. Aminos are also the make-up of growing baby’s cells. Just like fats, while protein is important for every diet, it is especially important throughout pregnancy. Eating enough protein during the second and third trimesters of pregnancy is key. At the end of pregnancy, baby is growing the most, and so is the pregnant body to help with the needs of baby.

The USDA Dietary Reference Intake (DRI) estimates protein requirements for pregnant women should be roughly .8 to 1.1 gram/kg/day, depending on each individual’s weight. I always shoot for over 100 g/day. If you are highly active, going as high as 1.2g/kg/d is also a good goal.

Basically, this smoothie has you covered! Pregnant, with child, or not, this smoothie will have you movin’ and grooving for hours.

Ingredients:

  • ½ frozen banana

  • ½ C nonfat plain Greek yogurt

  • ¼ C frozen strawberries

  • 1 small handful spinach

  • 1/3 Tbsp. agave (to taste)

  • ½ C Almond milk

  • 2 Tbsp. unsweetened coconut flakes

  • 1 Tbsp. flax seed

  • Water to thin as desired (start with 1 cup)

Preparation:

  • Combine all ingredients in blender

  • Blend until smooth

Makes 1 serving

Calories: 320

Carbs: 38, Fiber: 8, Fat: 13, Protein: 14

Net Carbs: 30

Resources:

"Protein in Your Pregnancy Diet." BabyCenter. Baby Center, L.L.C., n.d. Web. 29 June 2016. <http://www.babycenter.com/0_protein-in-your-pregnancy-diet_1690.bc>.

"Dietary Fats in Your Pregnancy Diet | BabyCenter." BabyCenter. Baby Center, L.L.C., n.d. Web. 29 June 2016. <http://www.babycenter.com/0_dietary-fats-in-your-pregnancy-diet_1694.bc>.

IOM. Undated. Dietary Reference Intakes (DRIs): Estimated average requirements. Food and Nutrition Board, Institute of Medicine, National Academies Press. https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/recommended_intakes_individuals.pdf [Accessed June 2016]

Please Note: Nutritional information estimated at Fitday.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. Kendraleighstiffler.com does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.


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