How to make a balanced and nutritious smoothie

How to make a balanced and nutritious smoothie

Smoothies are delicious, fast and nutritious meals on the go. However, like with ever meal, you need to make sure they are nutritionally balanced – an all-fruit smoothie might make your taste buds happy, but lack in protein, fat and other vital nutrients. By combining carbohydrates, protein and fat, you can help stabilize blood sugar to stimulate fat loss, curb your appetite and protect against muscle loss.

To build a balanced smoothie, try to include these vital ingredients.

Choose a base: The more liquid you add, the more watery or runnier your smoothie will be. If you prefer a thicker consistency, use slightly less liquid.
You can use 100% Fruit juice, almond milk, brewed tea, coconut water, milk, rice beverage or even soymilk. If you want to reduce the calorie amount, use water instead.

Choose a protein: Protein helps to control your hunger and prevent muscle loss.
This can be an ingredient such as cottage cheese, Greek yogurt, protein powder or silken tofu. If you do not have any protein option to add to your smoothie, you can eat a protein source on the side (i.e. eggs, meat, fish).

Choose a healthy fat: Many vitamins can only be absorbed in the presence of fat, so make sure to add either an avocado (aim for not more than ¼), chia seeds, nuts (almonds are great addition), ground flax seeds, hemp seeds or nut butter.

Choose a fruit: Any fruit will do. If you add frozen fruit, verify that there aren't any added sugars or preservatives.

Choose a vegetable: They are full of phytonutrients, protein, vitamins and antioxidants. Beet greens, butternut squash, carrots, celery, collard greens, cucumbers, kale, pumpkin and spinach will give you that extra boost.

Spice it up: If you want to experiment with the taste, add some spices and herbs – anything from cinnamon, to mint to even turmeric or ginger will be a great addition! By adding flavor, you also add nutrients.

*All Food-Social entries are merely information - not advice. If users need medical advice, they should consult a doctor or other appropriate medical professional.*


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