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5
HOO’s FIT Smooootthiieess NOT ALL
Smoothies are a delicious, convenient way to have a
meal on the go. However, many store-bought smoothies
have an unhealthy amount of sugar (as much as a can
of soda) or as much saturated fat as a cheeseburger.
In addition, some lack the protein or fiber needed to
help keep you feeling full until your next meal. Here
are some tips of how to make a delicious smoothie that
will compliment rather than undermine, your
nutritional and fitness goals.
• Use nonfat or low-fat milk or plain low-fat yogurt
instead of frozen yogurt and ice cream to
reduce calories and saturated fat. The dairy
provides calcium as well as protein. If
you don’t like dairy products, try an
alternative like almond milk.
• Thicken up your smoothie with
ice. Drinking a thicker smoothie
will help you feel full longer and using ice
means you are not adding calories.
• Use whole fruits to blend your smoothie instead of fruit
juice. Fruit juice adds sugar and calories to the smoothie
but does not add fiber like whole fruit does.
A smoothie with fiber takes longer to digest and
ARE CREATED EQUAL
keeps you feeling full longer. Berries, bananas, apples and peaches will
sweeten your smoothie and add antioxidants and fiber to it. Buy some
frozen berries and then cut up other fruits like apples and peaches and
freeze them so they are at the ready.
• Add greens to your smoothie like spinach and kale.
They add powerful nutrients and fiber without
significantly impacting the taste when they
are blended with fruit.
• To get a protein boost from your
smoothie, try adding a couple of
tablespoons of peanut butter or
a serving of protein powder.
It will help stabilize your blood
sugar and prevent you from feeling
hungry again right away.
• No one wants to drink a smoothie that does
not taste good so if you feel the combination is too
bland, try enhancing the taste by adding cocoa powder
or spices like cinnamon and ginger. If you want
sweetness, use a tablespoon or two of honey.
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