I wrote about this last summer, but I figured this topic bears repeating. Smoothies are everywhere, especially during the warm summer months. They’re a great option for a quick, nourishing beverage that will fuel your summer activities.
Here are four steps to help you build a better smoothie.
Is it a meal or a snack?
- Snack – 200 calories or less
- Meal – 400-500 calories which includes a protein and fat source
Now, build your smoothie
- Pick your vegetable
Use vegetables like carrots and beets to add some sweetness that lessens the need for added sugar
What you get: antioxidants, vitamins, minerals and fiber
Some options include:
- Kale
- Spinach
- Carrots
- Beets
- Celery
- Pick your fruit
Enjoy fruit while being mindful of portioning. Limit to ½-1 cup fresh or frozen
What you get: natural sweetness with antioxidants, vitamins, minerals and fiber
Some options include:
- Berries
- Banana
- Plums
- Kiwi
- Pineapple
- Pick your protein
Protein needs vary and depend on body size. For a snack include 3-5g and for a meal shoot for 10-20 grams.
What you get: sustained energy, lasting fullness and muscle recovery
Some options include:
- Yogurt
- Nut butter (almond, peanut, walnut)
- Silken tofu
- Milk and Soy milk (choose unsweetened versions)
- Protein powder (be mindful of added sugars)
- Pick your boosters
Sometimes a smoothie needs just a little something extra. Additional ingredients add flavor and a fantastic nutritional boost. Try these additions in small amounts.
What you get: additional fiber, healthy fats and/or a little sweetness (For sweeteners like juice, honey and coconut sugar, limit to just a touch)
Some options include:
- Oats
- Flaxseed meal
- Chia seeds
- Juice
- Honey
- Coconut sugar
Have a favorite smoothie recipe? Share it with us on Facebook or Twitter!
Heather Snively, MS, RD, is a nutrition and wellness manager at Guckenheimer, an on-site corporate restaurant management and catering company. She received her Master of Science in Nutritional Sciences from the University of Washington in 2011. Heather is passionate about helping others determine the best way to enjoy food and stay healthy. Her food philosophy is simple: moderation in all things, except for vegetables—eat all the vegetables you like.