Smoothies are a great option for those who need a healthy breakfast on the go. There are a million and one different smoothie recipes online, but not all are created equal. Follow these healthy tips to get the most from your morning smoothie.
1. Skip the fruit juice.
Skip the fruit juice and use whole fruit for your smoothie. When fruit is juiced, you miss out on all of the fiber which is important for satiety and blood sugar control post-breakfast. Add a quartered orange to your smoothie and you will add 3 grams of fiber while pouring in a cup of orange juice only adds 0.5 grams. Another reason you should choose the whole fruit is to curb your overall sugar intake. When fruit is juiced, it concentrates the sugar, almost doubling the sugar of the whole fruit. For example, a cup of orange juice has almost twice the sugar as a whole orange (21 grams vs 12 grams).
Berry Beet Smoothie | DietitianDebbie.com
2. Add some protein.
Protein promotes satiety and prevents those mid-morning munchies. Good ways to add protein to your smoothie include: dairy or soy milk, yogurt (especially Greek yogurt), nut butters, and protein powder. Keep in mind that many non-dairy milks like almond and coconut are low in protein, so you’ll want to add another source of protein to your smoothie.
Peanut Butter Mocha Smoothie | DietitianDebbie.com
3. Incorporate some fat.
Like protein, fat will also make your smoothie both filling and delightfully creamy. Fat can be added in a variety of ways: whole milk, full fat yogurt, nut butter, avocado, full fat coconut milk, chia seeds, ground flax seeds, etc.
4. Sneak in some veggies.
You might have noticed green smoothies are all the rage right now! Many vegetables can be blended into smoothies without any significant changes to the overall flavor. I’ve found that fresh baby spinach is easy to puree even if you don’t have a high powered blender. Feeling adventurous? Add other vegetables like kale, beets, cucumber, carrots, sweet potato and more.
Strawberry Pineapple Green Smoothie | DietitianDebbie.com
5. Add a buzz with caffeine.
If you normally start your day off with a cup of coffee, why not add a little caffeine boost to your smoothie as well? Mix in some frozen coffee ice cubes or matcha green tea into your next smoothie. It's delicious!
For more healthy recipes and nutrition advice, go to dietitiandebbie.com.