Smoothies seem super healthy, but they may not be all that nutritious. Add too much fruit and the sugar calories will add up quickly. Add too little protein and you will lack energy and feel hungry in no time.
Use these tips to make a nutritious and filling smoothie
MEASURE YOUR FRUIT
- Fruit is an excellent source of vitamins, minerals, fiber, and heart-healthy antioxidants.
- Aim for 2 – 3 servings of fruit per day. (1 serving = ½ cup chopped fruit or berries, or 1 small banana.)
- Freeze fruit or use frozen store-bought fruit instead of ice.
MAXIMIZE YOUR PROTEIN
- Add protein to stabilize your blood sugar and keep you feeling full.
- Unsweetened pure protein isolate powder and plain tofu blend well.
- Greek yogurt has almost double the protein of other yogurts. For less calories and saturated fat, choose non-fat or low fat plain.
- Seeds, nuts, or nut butter will add protein plus extra fiber and healthy fat. Try chia, flax or hemp seeds.
CHOOSE LIQUIDS WISELY
- Dairy and non-dairy beverages (unsweetened almond or soy) provide calcium and vitamin D.
- Juice is high in sugar; avoid or limit.
- Avoid canned coconut milk as it is very high in saturated fat.
- Ice provides no nutritional value; skip it and chill your smoothie with frozen fruit.
SLIP IN SOME VEGGIES
- Vegetables are an outstanding source of vitamins, minerals, phytonutrients, and fiber. Use fresh, frozen, raw, or cooked.
- They will make your smoothie taste less sweet – still delicious and even better for you.
ADD SOME PIZZAZZ
- Spices add flavor to smoothies without the calories of honey and other sweeteners.
- Sprinkle in some cinnamon, nutmeg, or pumpkin pie spice for a natural sweetness.
- Add grated fresh ginger or turmeric for a punch of flavor and the anti-inflammatory benefits.
- Add fresh mint or basil leaves.
- A few drops of vanilla and almond extract add a subtle sweetness.
Lorraine Matthews-Antosiewicz, MS, RD
PS –
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Meanwhile, be grateful, patient, and nice, stay hydrated, treat yourself and others with kindness, move more, and eat your veggies!
