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The summer season brings with it fresh, sun-ripened fruits and vegetables and the chance to enjoy the great outdoors. With those simple pleasures also comes heat—which, if you’re pregnant, can increase feelings of nausea and make it difficult to eat healthfully. The solution? Cool, refreshing smoothies that you can make in a flash.
Besides tasting great, our smoothies are full of fresh, nutritious ingredients that expectant moms need, and some might even ease a queasy stomach. Using the food suggestions at the end of each recipe, you can also make a fast, complete meal and feel confident that you’re getting the full range of nutrients for you and your baby. Of course, the flavor possibilities are endless; simply combine your favorite in-season ingredients, add some ice and whip up something cool, healthful and absolutely delicious.
The following smoothies contain calcium, folate, carbohydrates and other baby-building nutrients. Each recipe makes one serving; simply combine the ingredients in a blender and purée until smooth.
Make it a meal To make any of these smoothies part of a complete meal, try the food suggestions (from Elizabeth Ward, M.S., R.D.) provided at the end of each recipe.
Recipe: Cucumber-Cantaloupe Cooler
This cool drink delivers plenty of protein, calcium and vitamin C. Mint makes it especially refreshing on hot days.
|1/2||Cup Cucumber, peeled and cubed|
|1||Cup cantaloupe, cubed|
|1/2||Cup plain yogurt|
|4–6||Fresh mint leaves, or to taste|
|1||Teaspoon lemon zest|
Nutritional information per serving (12 ounces): 223 calories, 18% fat (5 g), 69% carbohydrate, 13% protein, 4 g fiber, 14 mg iron, 291 mg calcium, 40 mcg folate, 73 mg vitamin C.
Make it a meal Round out this fruit- and calcium-rich recipe with protein and whole grains. Make a tuna salad sandwich out of 2 slices whole-grain bread and 2 ounces drained, water-packed tuna mixed with chopped celery or water chestnuts and 2 teaspoons mayonnaise.
Recipe: Soy Freeze
Get all of the benefits of soy with this sweet blend of fruit, frozen yogurt and soy milk.
|1/2||Cup vanilla soy milk|
|1/2||Cup vanilla frozen yogurt|
|1||Medium banana, peeled|
|1/2||Cup apricot juice|
Nutritional information per serving (12 ounces): 396 calories, 16% fat (8 g), 76% carbohydrate, 8% protein, 7 g fiber, 2 mg iron, 126 mg calcium, 50 mcg folate, 22 mg vitamin C.
Make it a meal Get protein and Omega-3 fatty acids with 3 ounces grilled salmon. Add 1 cup couscous, cooked according to package directions, and 1 cup steamed broccoli with 2 teaspoons butter or margarine.