When my friend was expecting her first child, she fretted over everything! But most of her concern was devoted to what she was eating “for two.”

Was her food providing the right kinds of vitamins? Was she getting enough protein? What veggies and fruits would be best?

She solved a lot of her mealtime worries by devising these ‘super smoothie’ shakes, that are not only simple to make, but easy to take on the go with you. So stock up on the main ingredients, dust off your blender, and take these for a spin. (And even if you’re not expecting, they make a great energy boost before a run or hike).

The Super Smoothie basics

Four important nutritional elements for every mom-to-be to keep in mind are protein, folic acid, calcium and iron. These all play an important role in helping your baby develop before it’s born.

You can easily make ‘super smoothies’ that are jam-packed with these and other nutrients – and adjust the quantities and ratios to your liking! (Some may prefer the consistency to be drinkable, while others might like it thick enough to eat with a spoon.)

Equipment: A standard blender.

Recommended ingredients:

• Greek yogurt (plain, vanilla or honey) (Greek yogurt contains more protein than other varieties).
• One freshly sliced banana. (Or, use pre-frozen slices.)
• Frozen berries – blueberries, raspberries and blackberries make a delicious combo, and of course strawberries are always welcome as well.
• A handful or two of fresh spinach or any salad greens, or, better yet, kale.
• A healthy dollop of peanut butter or almond butter.
• A tablespoon or two of wheat germ, which is a good source of fiber, iron and folic acid (a key nutrient to help promote cell growth and development before your baby’s even born).
• Either skim milk (to add further protein) or whatever kind of juice you might prefer.

Or, if you feel like something more “solid,” simply add some all-natural or organic granola to your smoothie.

There’s nothing quite as healthy (and delicious) as a custom-made smoothie to provide optimal nutrition to both a mom-to-be and her baby!