Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 5 minutes

Ingredients:

• 1 c. plain low-fat yogurt
• 1 c. frozen, mixed berries (strawberries, raspberries, blackberries, etc.)
• 1/2 c. orange juice
• 1 c. soy milk

Directions:

1. Combine all ingredients in a blender and blend until smooth.
2. Add more liquid (soy milk or orange juice) if the mixture does not blend easily.
3. Pour half of the mixture into a glass and serve.

Serves: 2

Serving size: about 1-1/2 cup

Nutritional analysis (per serving):

280 calories
11 g protein
4 g fat
1 g sat. fat
52 g carbohydrate
4 g fiber
7 mg cholesterol
156 mg sodium
472 mg calcium
2 mg iron
78 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is high in calcium and protein, two important nutrients for pregnant and breastfeeding women. The fiber in the berries may help to prevent constipation, a common problem during pregnancy.

Variations and suggestions:

Regular milk can be used instead of soy milk. Any frozen fruit can be used in place of the berries.

Reviewed by: Steven Dowshen, MD