During pregnancy, it is essential for mothers to consume foods rich in nutrients to support both their health and the development of their baby. Smoothies present a delightful option, packed with vital vitamins, minerals, and proteins.

In a recent interview with HT Lifestyle, Avni Kual, a Nutritionist and Dietician as well as the founder of Nutriactivania, provided several smoothie recipes that are particularly beneficial for expectant mothers.

She elaborated on the dietary needs during pregnancy, stating, "Pregnancy is a time when nutritional requirements increase significantly to cater to both the mother and the developing baby. It is crucial for the mother to maintain a balanced diet to ensure that both she and her child receive all necessary nutrients. This period is so nutritionally demanding that certain nutrients may not be adequately supplied by a balanced diet alone. For instance, iron and folic acid supplements are often recommended for pregnant women to satisfy their elevated needs due to increased red blood cell production and hemoglobin synthesis. Ideally, additional nutrients should be sourced from nutrient-dense foods rather than from those that offer empty calories."

Smoothies serve as a convenient method to fulfill various nutritional requirements in one serving, delivering a harmonious blend of essential vitamins, minerals, fiber, and hydration.

Below are the recipes shared by Avni:

Chia pudding with granola and fruit

Ingredients:

• 250ml skim milk
• 1-2tsp chia seeds
• 30gms granola
• 100-150 gms apple/banana/strawberries/blueberries

Preparation Method

• Pour 250ml milk and 1-2 tsp-soaked chia seeds into a jar and mix well.
• Let it settle for 5-10 minutes, and then mix again until you see no clumping.
• Cover the jar and store it in the fridge overnight or for at least 2 hours.
• When you are ready to eat, top it with 100- 150 grams of chopped apple/banana/strawberries/blueberries and granola.
• Enjoy cold.

Nutritional Benefits: This pudding is a nutritious option, incorporating the beneficial elements of milk, seeds, fruits, and cereals. Milk serves as an excellent source of calcium and protein, with one glass containing around 8 grams of protein and 300 milligrams of calcium, both essential for the growth and development of the fetus. Fruits offer a dependable supply of micronutrients and dietary fiber. Granola contributes to carbohydrate needs while also adding fiber. This pudding can be enjoyed as a mid-morning or evening snack, effectively addressing sweet cravings during pregnancy.

Oats smoothie

Ingredients:

• ½ cup oats
• 1 cup apple or orange juice
• 1 medium banana
• 10 gms mixed seeds

Preparation Method:

• Wash the oats and soak them in lukewarm water for 5-6 hours.
• Now, strain the oats and add the fruit juice of your choice and also 1 cup of water.
• Blend it completely until smooth.
• Top with Banana and Mixed Seeds.
• Serve the oats smoothie immediately.

Nutritional value: This fruit smoothie is a blend of oats, fruits and nuts. It is nourishing and refreshing. Oats are a good source of protein and fibre; they help in controlling blood sugar levels and are also beneficial for gut health. Fruits and fruit juices are an excellent source of micronutrients. They are a good source of vitamin C and other vitamins and minerals. Mixed seeds are a combination of different kinds of seeds, each having its own health benefits. For example, chia seeds and flax seeds are good sources of omega 3 fatty acids, sesame seeds are rich in calcium, etc. This smoothie is packed with nutrients required for the growth and development of the foetus. This can be served for breakfast or as a snack.

Date smoothie

Ingredients

• Dates (khajoor) - 4 (seedless)
• Milk- 250ml
• 1 Banana
• Cinnamon powder (dalchini powder) - a pinch

Method

• Put seedless dates in a blender.
• Add 250ml milk and a pinch of cinnamon powder.
• Blend to smooth milkshake. Serve dates milkshake garnished with a few chopped dates and a chopped banana.

Nutritional Benefits: This smoothie combines milk, dates, and banana. The milk contributes to fulfilling the heightened needs for protein and calcium. Dates provide a valuable source of iron, which is particularly important during pregnancy, and they are also high in fiber. Bananas offer potassium along with vital vitamins. This protein-rich smoothie, loaded with essential vitamins and minerals, can be enjoyed as part of breakfast or served as a healthy snack.

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