Soy Berry Smoothie

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 5 minutes

Ingredients:

1 c. plain low-fat yogurt
1 c. frozen, mixed berries (strawberries, raspberries, blackberries, etc.)
1/2 c. orange juice
1 c. soy milk

Directions:

Combine all ingredients in a blender and blend until smooth.
Add more liquid (soy milk or orange juice) if the mixture does not blend easily.
Pour half of the mixture into a glass and serve.

Serves: 2

Serving size: about 1-1/2 cup

Nutritional analysis (per serving):

280 calories
11 g protein
4 g fat
1 g sat. fat
52 g carbohydrate
4 g fiber
7 mg cholesterol
156 mg sodium
472 mg calcium
2 mg iron
78 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is high in calcium and protein, two important nutrients for pregnant and breastfeeding women. The fiber in the berries may help to prevent constipation, a common problem during pregnancy.

Variations and suggestions:

Regular milk can be used instead of soy milk. Any frozen fruit can be used in place of the berries.

Reviewed by: Steven Dowshen, MD

Related Resources

U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation.

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

American College of Obstetricians and Gynecologists (ACOG) This site offers information on numerous health issues. The women's health section includes readings on pregnancy, labor, delivery, postpartum care, breast health, menopause, contraception, and more.

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