Making a Filling Smoothie for Pregnancy and Postpartum
By Lauren Manaker, MS, RDN, LD, CLEC, CPT
It’s hard to find someone who hasn’t experienced increased hunger throughout pregnancy (and beyond). That’s why when developing Lēto Foods, we were committed to providing a healthy smoothie for pregnancy that was filling and did not leave you feeling hungry shortly after.
One of our secrets? We looked at nutrients (not calories). Specifically, we opted for a combination of fiber, protein, healthy fat, and carbohydrates for our healthy smoothies for pregnancy. This combination may help you feel full, longer. And, it can be integrated into any meal or snack if you learn a few basics.
Why Fiber, Healthy Fat, Carbohydrates, and Protein for Pregnancy
Finding balance is key. For example, while some carbohydrates are important to fuel your body, consuming too many carbs without balancing them with healthy fats and proteins can result in hunger shortly after consumption. And let’s not forget fiber’s important role in keeping your bowel movements regular! See below for a few interesting findings related to these nutrients, satiety, and pregnancy:
- Fiber is an indigestible carbohydrate that helps you have healthy bowel movements and help you feel fuller longer. Since fiber tends to take a longer time to digest, it can help keep your stomach from rumbling by having some staying power. Fun fact – Lēto’s Berry smoothie contains 7g of Fiber!
- Healthy Fats can not only help you feel satisfied, but it can also help you meet your nutrition needs of certain nutrients that are fat-soluble, like vitamin E. And because fats take a longer time to digest, they can help slow the digestion of your food and thus help keep you feeling satisfied for a longer period of time.
- Carbohydrates give your body energy and increase your blood sugar concentrations so your body can have fuel. While you don’t want your blood sugars to go too high, having a steady stream of glucose that is combined with fats, proteins, and fiber can help you have sustained energy. Choosing carbs from natural sources like fruit (fresh or frozen!) is a smart choice for a few reasons, including limiting the need for added sugars to provide a sweet flavor and including a natural source of fiber in many cases.
- Protein has been shown to be one of the most important nutrients to support satiety. Without adding a protein source, you won’t have as much staying power to help you feel satisfied. Why? Protein has been shown to stimulate hormones that signal a “fullness” cue to your brain. Bonus – protein is key during pregnancy and postpartum healing, as your body relies on protein for skin repair. Research suggests 60g/day of protein for pregnant people – an increase from non-pregnant recommendations. Fun fact – Lēto’s Ginger smoothie contains 12g of Protein! Interested in more? Learn about collagen as a protein source here!
Snack and meal suggestions from the nutrition experts at Lēto Foods
Making sure that you are enjoying balanced nutrition with a healthy dose of carb, fiber, protein, and fat when you are enjoying a meal or a snack will help you stay satisfied for a longer period of time and help prevent those annoying hunger pangs or blood sugar dips shortly after consumption. You may want to have some other snack or meal ideas on-hand:
- Whole grain crackers topped with nut butter
- A fruit and Greek yogurt parfait
- Salmon accompanied by quinoa and sautéed broccoli
These are great pregnancy-fueling choices that are balanced and nutritious, and bump-friendly! Bon appetit!l
Disclaimer: The information provided on this site is for educational purposes only, and does not substitute for medical advice. Always consult a medical professional or healthcare provider related to medical advice, diagnoses, or treatment.
Lauren Manaker is the Leto Foods Nutrition Advisor. She is an award-winning registered dietitian nutritionist, certified lactation educator-counselor, and book author. She specializes in women's health and holds a position on the executive committee of the Women's Health DPG of the Academy of Nutrition and Dietetics. Lauren earned nutrition degrees from the University of Florida, Rush University, and University of California, San Diego. Follow her at @LaurenLovesNutrition on Instagram.
Recently had my first child and wanted to be prepared with a freezer of meals and snacks. These smoothies have been the perfect addition to my supply. Smoothies taste fantastic. Portions are pretty big and very satisfying. I have been very impressed with customer service as well. They worked with me on shipping issue. I never write reviews, but this team deserves to know they are appreciated and smoothies are delicious. Thank you!!
What an incredible thing to offer to pregnant and postpartum moms. It is so important to nourish our bodies during these vital times and Leto has really closed the gap on offering not only delicious smoothies, but organic and well thought out ingredients to help with absorption. They are delicious and my very favorite thing is the 100 mg of added choline to help with baby's brain development!!
I have been having the worst 'morning sickness' that lasts 24/7. These smoothies not only taste delicious, but are they only thing keeping my stomach happy. Plus they are so healthy for me and baby #2. Customer service is great too. Thanks for everything. I am a loyal customer forever!!
I am 8 weeks pregnant, cannot keep anything down and a good friend of mine brought over some of her ginger smoothies for me to try. They are absolutely amazing, and I am obsessed with all of the good ways to get vitamins in with these. I am so happy she shared them with me. It was an instant purchase and I cannot wait to try more
I absolutely love these smoothies. The ingredients are super clean & filling, and they're incredibly easy to make. Plus, you can add in your own protein powder to make it heartier if needed. I'm not pregnant but I would recommend them to anyone - pregnant or not!
YUM! You don't have to be a preggers or a mama to enjoy these smoothies. Was intrigued by the ingredients and ease but totally sold on the taste. Click add to cart!
These smoothies make it so easy to get the nutrition you need when pregnant. I love that I can just pull out a pack and blend it and have a great healthy breakfast or snack in minutes. No one wants to fuss with food prep when they’re pregnant! The peanut butter is my favorite but the greens is a close second. And did I say how easy it was?! Totally worth it!
When I was pregnant and I got hungry, I did NOT want to scrounge around looking for ingredients to make myself something healthy. So I usually just ate junk to get the calories in before I passed out. With everything prepped and portioned, Leto's smoothies solve this problem perfectly. Smoothies always feel like a treat but these are so easy and amazingly so nutritious. And with a bunch of different flavors it doesn't have to get boring to keep making smoothies.
Such a special treat! So many nutritious and energizing ingredients plus superior taste, what's more can you ask for? You've got to try for yourself!
You know that feeling when you are hungry and running late and not feeling great and wanting to eat healthy but also not having any fresh fruits and veggies in your fridge? That is me, almost every day and Leto smoothies have been a god send. I blend one in the morning to kick start my day.
Alright y'all, not only are these smoothies swoon worthy, but they taste delicious! I love that these smoothies are fortified with vitamins and nutrients relevant to my health needs. The greens smoothie reinvigorated my existence today. It's amazing how you can taste the quality of the ingredients and feel a difference.
It's so hard to find a frozen smoothie product that fulfills my daily nutrition needs, is great for everyone in the family, and has a taste that keeps me coming back. Leto Foods "Greens" checks all of these boxes and makes it easy for me and my family to stay healthy and sharp during the week! Love this brand!
I'm not pregnant, nor do I have kids, but these are literally the best make at home smoothies. The Greens Smoothie is so delicious and I can still taste all the healthy whole foods and greens in the smoothie. It revilatizes me, and it's the perfect thing to start off my day with nutrition and peace of mind!
Wow- these smoothies are not only delicious, but they're so good for you!!! It makes me feel so good knowing that they're nutritionist approved and shown to improve the health for pregnancy and postpartum life. A lot of smoothies claim to be healthy but are loaded with sugars-- not LETO foods!! They are honest, good for you, delicious, and enjoyable whether you're pregnant or not! I highly highly recommend.
I was gifted these smoothies from a friend as soon as she found out I was pregnant and let me tell you -- THESE ARE A GAME CHANGER. I had a relatively smooth first trimester compared to some of my girlfriends, but my food aversions/nausea were next level. Tough break for a foodie. I felt like I was barely getting any nutrients to my little fetus (just bagels). I had one of these smoothies every single day and just placed an order for 14 more. Also -- the CHOLINE!! I learned before I was pregnant the importance of choline (commonly found in eggs), but when you can't eat eggs what do you do? I was thrilled to find out I was getting enough Choline each day. HUGE in the first trimester!! Seriously love love love these smoothies. Truly helped me feel at ease about getting one nutrient dense meal per day. Also a plus -- they are easy on your tummy!! If you are pregnant BUY THESE and if you know someone who is pregnant this is the best gift you can give them. 10 stars!!!!!