MummyFIT 'Mum To Be' Shake

To maintain health and growth of your unborn baby during pregnancy, it is essential that you eat a balanced diet and consume the essential vitamins and minerals listed below.

This is quite a comprehensive list so to make it easy for you we have designed a MummyFIT 'Mum to Be' Shake which is suitable for any time of day and ideal after exercise when your vitamin and mineral stores may be depleted.  I really enjoyed these shakes during pregnancy and especially after my pre natal workouts and it was great to know that I was getting a lot of what I needed in just 1 shake.  Have a go and let us know what you think.

MummyFIT 'Mum to Be' Shake

  • 1 Handful of fresh or frozen spinach
  • 1 handful of fresh or frozen blueberries
  • 200ml coconut milk
  • 1/2 mango peeled and pitted
  • 150-200ml water depending on required thickness
  • 30g protein powder


Whizz all the ingredients in a blender for a couple of minutes until smooth and enjoy.  Yo are well on your way to consuming all those vital vitamins and minerals for a healthy pregnancy.

Essential Vitamin/Minerals required to maintain a healthy pregnancy:

Why You Need It - 

Where You Find It -

  1. Vitamin A & Beta Carotene (770 mcg, daily max = 1000 mcg)Helps bones and teeth grow - Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe
  2. Vitamin D (5 mcg/600 IU, daily max = 4000 IU)Helps body use calcium and phosphorus; promotes strong teeth and bonesMilk - fatty fish, sunshine
  3. Vitamin E (15 mg, daily max = 1000 mg)Helps body form and use red blood cells and muscles - Vegetable oil, wheat germ, nuts, spinach, fortified cereals
  4. Vitamin C (80 – 85 mg*, daily max = 2000 mg)An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system - Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes
  5. Thiamin/B1 (1.4 mg)Raises energy level and regulates nervous systemWhole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork
  6. Riboflavin/B2 (1.4 mg)Maintains energy, good eyesight, healthy skin - Meats, poultry, fish, dairy products, fortified cereals, eggs
  7. Niacin/B3 (18 mg, daily max = 35 mg)Promotes healthy skin, nerves, and digestionHigh-protein foods, fortified cereals, and bread, meats, fish, milk, eggs, peanuts
  8. Pyridoxine/B6 (1.9 mg, daily max = 100 mg)Helps form red blood cells; helps to reduce morning sickness - Chicken, fish, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts, walnuts
  9. Vitamin B12 (2.6 mcg)Important factor in DNA synthesis, and may help prevent neural tube defects (NTDs)- Fish, beef, pork, eggs, dairy, poultry
  10. Folic Acid/Folate (400 – 800 mcg†, daily max = 1000 mcg)Helps support the placenta and prevents spina bifida and other NTDs - Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts
  11. Calcium (1,000 – 1,300 mg‡)Creates healthy bones and teeth, helps prevent blood clots, helps muscles and nerves function - Yogurt, milk, cheddar cheese, calcium - fortified foods like soy milk, juices, bread, cereals, dark green leafy vegetables, canned fish with bones
  12. Iron (27 mg)Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery - Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron
  13. Protein (71 g)Helps in the production of amino acids; repairs cells - Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nutsZinc (11 – 13 mg**) and protein supplements.Helps produce insulin and enzymes - Red meats, poultry, beans, nuts, whole grains, fortified cereals, dairy products