Soy Berry Smoothie

Prep time: 5 minutes

What you need:

• 1 c. frozen mixed berries
• 1 c. unsweetened vanilla soy milk
• 3/4 c. plain nonfat yogurt

What to do:

1. Combine all ingredients in a blender and mix until smooth.
2. Add a little water if the mixture doesn't blend easily.
3. Pour the smoothie into two glasses and enjoy.

Nutritional analysis (per serving):

• 120 calories
• 9g protein
• 2.5g fat
• 0g sat. fat
• 18g carbohydrate
• 4g fiber
• 0mg cholesterol
• 65mg sodium
• 10g sugars

Serves: 2

Serving size: About 1 cup

This recipe has important nutrients for mom and baby, including:

Fiber

Fiber is a nutrient that can help ease the constipation commonly associated with pregnancy. Whole grains (like whole-wheat bread, whole-grain cereals, and brown rice) and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.

Carbohydrates

Eating carbohydrates helps provide energy to support the growth and development of a baby and, after delivery, breastfeeding. The best sources of carbohydrates are whole grains, fruits, and vegetables, which also are good sources of fiber.

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