Mocktails for Pregnancy

Water is always the best drink when expecting. Hydration will boost nutrient absorption, helping your pregnancy go easier. Water allows cells to extract essential minerals and vitamins from your food to travel to the placenta.

If pregnancy weight gain is a concern, water reduces the amount of calories and sugar that enters your body. Every cocktail has a non-alcoholic version. However, not all fruits should be included when making mocktails during pregnancy.

Mocktails During Pregnancy: The Benefits

As our OBGYN, midwife, doula, and everyone else who knows about pregnancy and childbirth has probably told us, hydration is key during this time. Getting plenty of water is essential for everyone, but during pregnancy our hydration needs go up — way up. In fact, we need about 300 additional ml of fluids during pregnancy, according to the NIH.

But as we know, not everyone is a fan of plain water. This is where mocktails come in! Fun, tasty, and easy on the stomach, they’re the perfect solution for pregnancy hydration needs.

Mocktails have a vibrant and interesting history. Here are a few fun facts:

• The rise of mocktails in the U.S. In the U.S., mocktails became popular during the Prohibition era (1920-1933). With alcohol sales being illegal, bars and speakeasies began offering "mock" cocktails to mimic alcoholic drinks and cater to patrons who still wanted the cocktail experience without the booze.
• The Shirley Temple. One of the most famous mocktails, the Shirley Temple, was created in the 1930s. It owes its name to the famous child actress and was meant to provide a fun and fancy non-alcoholic beverage option for the young star in Hollywood!
• Mocktails today. Today, the rise of the sober-curious movement is fueling the mocktail trend. They’re more popular than ever! 

Mocktail Recipes #1: The Mama Sunrise

The Mama Sunrise mocktail was designed specifically with pregnant women in mind, and it’s one of our favorite pregnancy juice recipes. Offering an abundance of nutritious ingredients, including orange juice and lime juice, this libation provides a refreshing alternative to the more calorie-laden alcoholic beverages that pregnant women usually have to give up.

Sweet orange juice is balanced by tart lime juice. Sipping on a Mama Sunrise not only offers something enjoyable and wholesome to drink, it also supports an overall healthier lifestyle while expecting!

• ½ cup orange juice
• 2 dashes grenadine
• Crushed ice
• ½ cup lime juice

1. Fill half a highball glass with cracked ice.
2. Add the orange juice almost to the top of the glass
3. Carefully pour the lime juice and grenadine onto the surface of the drink. The grenadine will slowly sink to the bottom, giving you that beautiful sunrise effect.

Nutritional Information:

• Calories: 180 kcal
• Carbohydrates: 45 g
• Sugars: 35 g (mainly from natural sugars in the orange juice and added sugars in grenadine)
• Protein: 1 g
• Fat: 0 g
• Vitamin C: Significant amount, providing about 80-90% of the Daily Value (DV). Orange and lime juices are excellent sources of Vitamin C.
• Folate: Moderate amount (orange juice is a good source)
• Potassium: Moderate amount (both orange and lime juices contain potassium)

Make it gluten-free: This mocktail is already gluten-free!

Make it vegan: This mocktail is already vegan!

Low-sugar option: Opt for orange and lime juices that have no added sugar added (or dilute with more ice or water)

Garnish: Serve in a chilled highball glass with an orange twist! Add a fancy straw for an extra playful touch.

Mocktail Recipes #2: The Ginger Spritzer

The Ginger Spritzer is a delightful beverage that combines zesty ginger syrup and fresh lemon juice, the perfect combination to refresh and hydrate. The presence of ginger adds an additional benefit, as it helps support digestion and is touted as a cure for morning sickness, making it one of the best mocktails for pregnancy

• ½ cup non-alcoholic sparkling wine soda
• 1 cup ginger ale
• 2 squirts lime juice

1. Half fill a large wine glass with the non-alcoholic sparkling wine soda.
2. Top up with the ginger ale.
3. Add a splash of fresh lime juice

Nutritional Information:

• Calories: 120-150 kcal
• Carbohydrates: 30-35 g
• Sugars: 28-32 g (mainly from added sugars in ginger ale and potentially in the sparkling wine soda)
• Protein: 1 g
• Fat: 0 g
• Vitamin C: Modest amount from lime juice

Make it gluten-free: This mocktail is already gluten-free (but check the label on the soda to be sure).

Make it vegan: This mocktail is already vegan!

Low-sugar option: Choose a low-sugar or sugar-free version if available. Also, opt for a diet ginger ale.

Garnish:  Garnish with a round of lime!

Mocktail Recipes #3: The Banana Mama

The Banana Mama is the perfect mocktail for expecting moms who want to bask in the experience of pregnancy without compromising their health. This scrumptious pitcher consists of pure bananas, vanilla extract, and lemon sherbet that helps bring out a subtle zing – perfect for any mood.

• 3 bananas
• 1 tablespoon vanilla extract
• 2 cups crushed ice
• 1 cup lemon sherbet
• 3 cups grapefruit juice
• Sliced lemon or grapefruit to garnish

1. Blend the bananas, lemon sherbet and grapefruit juice together.
2. Prepare a pitcher with crushed ice, then pour in the mocktail to chill.
3. Serve in tall glasses, garnished with a slice of lemon or grapefruit – or both.

Nutritional Information:

• Calories: 200-250 kcal
• Carbohydrates: 50-60 g
• Sugars: 40-45 g 
• Protein: 1-2 g
• Fat: 0.5-1 g
• Vitamin C: High (grapefruit juice and bananas are good sources)
• Potassium: High (especially from bananas)
• Dietary Fiber: Moderate (from bananas)

Make it gluten-free: This mocktail is already gluten-free!

Make it vegan: Use a vegan sherbet or substitute with a dairy-free lemon sorbet or vegan vanilla ice cream.

Low-sugar option: Opt for a low-sugar or sugar-free sorbet, or make your own using lemon juice, a sweetener like stevia, and a vegan thickening agent.

Garnish: Add some sliced lemons, mint leaves, and grated nutmeg for a fun touch!

Mocktail Recipes #4: The Strawberry Surprise

Lemons and strawberries are a magical combination, especially when pregnant. This sweet treat can be elevated with fresh strawberry puree.

• 2 cups lemonade
• 1 1/2 cups crushed ice
• 1/2 cup frozen strawberries
• Fresh strawberry to garnish

1. Blend together all the ingredients.
2. Serve in tall glasses with a fresh strawberry as garnish.

Nutritional Information:

• Calories: 100-120 kcal
• Carbohydrates: 25-30 g
• Sugars: 20-24 g (primarily from the sugars in lemonade and natural sugars in strawberries)
• Protein: 0-1 g
• Fat: 0 g
• Vitamin C: High (strawberries and lemonade, if made with real lemon, are good sources)
• Dietary Fiber: Moderate (from strawberries)

Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure).

Make it vegan: Use a vegan-friendly lemonade, or make your own using lemon juice, water, and a vegan sweetener.

Low-sugar option: Opt for a low-sugar or sugar-free lemonade, or make your own using lemon juice, water, and a low-calorie sweetener like stevia or erythritol. Also, use fresh strawberries instead of frozen ones.

Garnish: Serve in a tall glass with fresh strawberries and a mint sprig.

Mocktail Recipes #5: The Fruity Sangria

Sangria is a beloved beverage for many reasons. Every sip of sangria is a delight, from the eye to the palate. The flavor of the cocktail refreshes, with its fruity sweetness balanced by a subtle tartness that comes from the juice and citrus notes. Its complexity is alluring and its versatility allows it to be served on any occasion; it can be enjoyed alone as an aperitif or as one of the many delicious non-alcoholic drinks for pregnancy.

• 1 cup pomegranate juice
• 1 cup mango juice
• 1 orange, sliced
• 1 pear, sliced

1. Mix together the pomegranate juice and mango juice in a large jug.
2. Add the sliced orange and pear.
3. Leave to chill in the fridge, or serve immediately with ice.
4. Serve in a lowball glass, and garnish with an orange slice.

Nutritional Information:

• Calories: 120-150 kcal
• Carbohydrates: 30-35 g
• Sugars: 25-30 g (mainly from natural sugars in the fruit juices and fruits)
• Protein: 1-2 g
• Fat: 0 g
• Vitamin C: High (from orange and mango juice)
• Dietary Fiber: Moderate (from the fresh fruit slices)
• Antioxidants: High (especially from pomegranate juice)

Make it gluten-free: This mocktail is already gluten-free!

Make it vegan: This mocktail is already vegan!

Low-sugar option: Opt for 100% fruit juices with no added sugars (or dilute the juice with water).

Garnish: Serve in a chilled lowball glass with fresh fruit slices, mint sprigs, and edible flowers for an exotic touch!

Mocktail Recipes #6: The Nojito

There’s nothing quite like a fresh mojito to make you feel like you’re on vacation. The combination of mint, rum, lime and sugar creates an unmistakable flavor that is both sweet and tart, instantly transporting us to a beach somewhere warm with a cool ocean breeze, making one of the most refreshing pregnancy mocktails.

• 4 sprigs fresh mint
• Juice of 1 lime
• 2 tsp caster sugar
• 1 cup soda water
• Sliced lime and sprigs of mint to garnish

1. Muddle lime juice and sugar in a glass.
2. Mix mint leaves and club soda together.
3. Serve and enjoy!

Nutritional Information:

• Calories: 40-50 kcal
• Carbohydrates: 10-12 g
• Sugars: 8-10 g (primarily from the caster sugar)
• Protein: 0 g
• Fat: 0 g
• Vitamin C: Moderate (from the lime juice)
• Dietary Fiber: Minimal (from the lime if pulp is included)

Make it gluten-free: This mocktail is already gluten-free!

Make it vegan: This mocktail is already vegan!

Low-sugar option: Reduce the amount of caster sugar or substitute it with a natural, low-calorie sweetener like stevia.

Garnish: Serve in a chilled highball glass with mint sprigs, lime slices, and a sugar rim!

Mocktail Recipes #7: The Virgin Mary

Bloody Marys are a classic brunch go-to for many. They offer a pleasant balance of bold flavors from the tomato juice, Worcestershire sauce, horseradish, lemon juice, and spices. Load up your glass of Mary with some celery sticks for a nutrient boost, including vitamin K and folate.

• Sea salt
• Fresh lime juice
• 1 tsp lemon juice
• 1/2 tsp hot sauce
• 1/2 cup tomato juice
• Crushed ice
• Lemon wedge and rosemary sprig to garnish

1. Place the rim of a tall glass in fresh lime juice.
2. Dip into sea salt.
3. Fill the glass with cracked ice and add the lemon juice, hot sauce and tomato juice.
4. Stir and garnish with a lemon wedge and a rosemar

Nutritional Information:

• Calories: 20-30 kcal
• Carbohydrates: 4-6 g
• Sugars: 3-4 g (primarily from the natural sugars in tomato juice)
• Protein: 1 g
• Fat: 0 g
• Vitamin C: High (tomato and citrus juices are excellent sources)
• Vitamin K: Moderate (from the tomato juice)
• Dietary Fiber: 1 g (from the tomato juice)

Make it gluten-free: Worcestershire sauce is commonly used in traditional Bloody Mary recipes and often contains gluten. Since it's omitted here, ensure all other ingredients like hot sauce are labeled gluten-free.

Make it vegan: This mocktail is already vegan!

Low-sugar option: Choose a low-sodium and low-sugar variety of tomato juice or make your own fresh tomato juice to control the sugar and salt content.

Garnish: Serve in a tall glass with a salted rim. Add some lemon wedges and a rosemary sprig!

Mocktail Recipes #8: The Virgin Pina Colada

Pina coladas are a fun and refreshing summertime cocktail combining sweet, tangy pineapple and creamy coconut. Not only do they taste amazing, but they look beautiful in their glass tumbler, bedazzled with an umbrella or paper straws.

• 1 cup pineapple juice
• 1 cup coconut syrup
• 1 cup crushed ice
• Pineapple chunks to garnish

1. Mix the pineapple juice and coconut syrup together in a jug of crushed ice.
2. Serve in a lowball glass with a chunk of pineapple to garnish.
3. Consider throwing in a little cocktail umbrella, too.

Nutritional Information:

• Calories: 300-350 kcal
• Carbohydrates: 80-90 g
• Sugars: 75-85 g (primarily from the pineapple juice and coconut syrup, which is typically high in added sugars)
• Protein: 0-1 g
• Fat: 0-1 g (depending on the type of coconut syrup used)
• Vitamin C: High (from the pineapple juice)
• Dietary Fiber: 1-2 g (from the pineapple juice)

Make it gluten-free: This mocktail is already gluten-free (but check the juice label to make sure)!

Make it vegan: Ensure the coconut syrup is vegan. Some syrups may use animal-derived ingredients for flavoring or processing.

Low-sugar option: Cut back on the coconut syrup or opt for a lower-sugar or sugar-free version. Or, try making your own coconut syrup by using coconut water and a sweetener like stevia.

Garnish: Serve in a lowball glass with pineapple chunks and a fun cocktail umbrella!

Mocktail Recipes #9: The Mulled Mama

Going back to the Romans, mulled wine has long been a festive delight. Its combination of aromatics and spices make any cold evening cozy. Sipping on a glass of mulled wine has many health benefits due to its immune-boosting cinnamon, ginger and citrus components.

• 1 liter pomegranate juice
• 1 pinch of cinnamon
• 1 pinch of cloves
• 1 pinch of orange peel
• 1 pinch of nutmeg
• 1 pinch of allspice berries
• 1 pinch of star anise

1. Heat the pomegranate juice.
2. Add the mulling spices for three hours.
3. Strain out the spices before serving.

Nutritional Information:

• Calories: 120-140 kcal per cup
• Carbohydrates: 30-34 g
• Sugars: 25-30 g (primarily from natural sugars in pomegranate juice)
• Protein: 0-1 g
• Fat: 0 g
• Vitamin C: Moderate (pomegranate juice is a good source)
• Dietary Fiber: 0 g
• Antioxidants: High (pomegranate juice is known for its antioxidant properties)

Make it gluten-free: This mocktail is already gluten-free!

Make it vegan: This mocktail is already vegan!

Low-sugar option: Opt for juice that has no added sugar added (or dilute with more ice or water).

Garnish: Serve in a heat-proof glass with a cinnamon stick and orange slice! 

These mocktails, many of which include natural ingredients such as cranberry juice and lime, are specially made to serve the needs of pregnant women by allowing them to lighten up their beverages without compromising on taste and flavor.

Additional Resources for Pregnancy Nutrition

If you’re looking for some additional resources on staying healthy and nourishing your body during this special and important time, here are a few to start with:

• The Big Book of Pregnancy Nutrition: Everything Expectant Moms Need To Know for a Happy, Healthy Nine Months and Beyond, by Stephanie Middleberg, MS RD CDN.
• Healthy Eating During Pregnancy. This website contains tips, newsletters, and the latest research on pregnancy nutrition.
• Nutrition During Pregnancy. Created by Johns Hopkins Medicine, this site has a wealth of information on nutrition and health during pregnancy and beyond.