Healthy Beverages for Pregnant Women
As a pregnant woman, it can be hard to find the right balance of health and pleasure when it comes to your beverage choices. The American Pregnancy Association recommends avoiding or limiting caffeinated beverages such as coffee during pregnancy, as too much caffeine may be associated with birth defects. But that doesn’t mean you have to deny yourself the pleasure of a nice hot or cold beverage.
Here are some healthy and delicious alternatives to coffee while pregnant:
Herbal Tea
Herbal tea is a great way to get your caffeine fix without taking in too much of the substance. The American Pregnancy Association reports that it is safe to consume up to 200 milligrams of caffeine daily (equivalent to one 12-ounce cup of coffee). Tea also provides essential antioxidants and minerals. The best choice is caffeine-free herbal tea. There are numerous flavors to choose from, allowing pregnant women to savor the taste of tea while getting the health benefits.
Smoothies
Smoothies are an easy way to get in extra protein and nutrients while pregnant. They can be made with ingredients like Greek yogurt, almond milk, fruit, and oats. Greek yogurt is a great source of protein and contains probiotics, which can help boost immunity and gut health. Adding oats to a smoothie boosts dietary fiber, magnesium, and iron, which is especially important for pregnant women. Fruit adds extra antioxidants and sweetness. Smoothies give pregnant women the opportunity to experiment with different flavors and get the nutrients they need.
Sparkling Water
If you’re looking for a refreshing, low-calorie beverage, try a sparkling water. Most brands of sparkling water have no added sugar or calories, and it can be an enjoyable way to stay hydrated. The carbonation can also act as a digestive aid. If plain sparkling water is too plain, try adding lime or lemon to make it more flavorful. Or, search online for recipes to make your own homemade flavored sparkling water.
Vegetable and Fruit Juice
Pregnant women are more susceptible to illnesses caused by bacteria and should avoid unpasteurized juices and smoothies. But most store-bought fruit and vegetable juices are safe policies to drink and can provide extra vitamins and minerals. Be sure to read the label to check for added sugars, and choose juices with “100% juice” on the label or freshly-squeezed juices from a health market.
Milk
Milk is an excellent alternative to coffee for pregnant women as it offers a good source of calcium and protein. Milk also has B vitamins and antioxidants, which help boost the immune system. Studies show that pregnant women who drink milk three times a day have better umbilical cord health, so it’s important to make sure you’re getting the nutrients you need from milk. There are a variety of milk to choose from, such as almond milk, soy milk, and oat milk. Most store-bought milks are fortified with vitamins and minerals like calcium, iron, and zinc, which are important to help build a healthy baby.
Mocktails
A mocktail is a non-alcoholic beverage made with fruit juices, soda, and flavoring. Mocktails are a fun way to enjoy a beverage without compromising the health of the baby. Add healthy ingredients like fruits and vegetables with herbs, spices, and honey to give the mocktail flavor. Some mocktail recipes online include kiwi and cucumber juice, lemonade, and tropical juices like mango and pineapple. Mocktails are a great way to treat yourself to a special drink without the risk of any alcohol.
Green Tea
Green tea is one of the few beverages that can be consumed in moderation during pregnancy due to its small amounts of caffeine. Green tea is known for its wide range of health benefits such as boosting immunity, helping digestion, and controlling blood sugar levels. The antioxidants found in green tea can help protect the baby from developing illnesses. The key to enjoying green tea during pregnancy is moderation – one cup a day is enough to get the benefits without taking in too much caffeine.
Diet Sodas
Diet sodas are a popular alternative to coffee while pregnant. They contain much less caffeine than regular sodas and coffee, but it’s still a good idea to limit how much you drink. The American Pregnancy Association recommends avoiding artificially sweetened sodas altogether to reduce the risk of developing gestational diabetes. Diet sodas can also contain some additives and dyes, which should be avoided during pregnancy.
Fruit and Vegetable Infusions
Fruit and vegetable infusions are a great way to get the nourishment without adding extra calories. It’s an easy way to offer your body a wealth of vitamins, minerals, and antioxidants. Choose fruits like apples, oranges, lemons, and limes. Boost the flavor of your infusion by adding herbs like mint or basil. You can also make vegetable-based infusions with ingredients like carrots, celery, spinach, and beets. Experiment with different ingredients to find the infusion that best fits your taste.
Water
One of the most important things to remember when pregnant is to stay hydrated. Water is the best beverage we can drink, as it contains a wide range of minerals, vitamins, and antioxidants. It helps keep your body temperature regulated and it’s great for digestion. The Institute of Medicine recommends that pregnant women drink at least 2.3 liters (about 9-10 glasses) of water per day. Make sure to drink clean, filtered water to ensure your safety.
Kombucha
Kombucha is a type of fermented tea that has become increasingly popular in recent years. Kombucha is full of probiotics, which can help with digestion and boost the immune system. It also contains antioxidants that can help protect against some diseases. It is important to note that Kombucha can contain caffeine, so make sure you check the label before drinking. It’s also a good idea to consult with your doctor before adding Kombucha to your diet.
Yogurt
Yogurt is a great snack or breakfast choice and a great alternative to coffee while pregnant. It is packed with calcium and protein and offers a good source of probiotics. Research shows that consuming probiotic yogurt during pregnancy can improve the development of the immune system of the baby. Look for varieties that don’t have added sugar or artificial sweeteners. Flavored yogurts can contain added sugars that are best avoided during pregnancy.
Vegetable and Fruit Drinks
Vegetable and fruit drinks can provide a great source of vitamins, minerals, and antioxidants. You can make your own vegetable and fruit juices by blending vegetables and fruits together in a blender. Be sure to avoid any ingredients that are not recommended while pregnant. Also, choose low-sugar fruits and vegetables like carrots, apples, celery, and spinach to avoid added sugars.
Chocolate Milk
Chocolate milk is a great way to satisfy a sweet tooth without going overboard on unhealthy snack foods. It offers a good source of calcium and protein, plus it can help boost your energy levels. Plus, it doesn’t have the caffeine found in coffee. Check the label for added sugars and artificial sweeteners, and look for low-fat varieties that are more healthful.
Protein Shakes
Protein shakes are a great way to get in a quick energy boost and get extra protein while pregnant. Choose a whey protein powder that is free of artificial flavors and sweeteners. You can also add fruits and vegetables to the shake if desired. Be sure to stick to fruits and vegetables that are recommended during pregnancy and do not add any ingredients that are off-limits. Protein shakes can be a healthy snack throughout the day or a great post-workout choice.
