By Rachel Lippmann-Turner, MS, RD
With the emphasis placed on healthier living, it is important to increase consumption of fruits and vegetables. They are low in calories, high in fiber, and packed with vitamins, minerals, and antioxidants. A popular option for adding these to our diet seems to be smoothies. However, are smoothies really a good idea as a breakfast or snack, or maybe even as a meal replacement?
The USDA (United States Department of Agriculture) recommends consuming 5 fruits and vegetables per day. For some it may be difficult to eat this amount in the form of whole fruits and vegetables. A fruit and veggie smoothie may help to increase your intake, but beware of the pitfalls. Smoothies can pack a lot of extras, causing unwanted weight gain. First, make sure that you are consuming only one serving of the smoothie you make, and aim for less than 200 calories per serving. Use whole fruit and vegetables and avoid adding juices. Instead, try using ice and water. When adding fruits and vegetables, use more vegetables than fruits, and make sure to measure your servings. If you decide to use a milk, or milk substitute, look for the lowest calorie and fat options available, and measure your servings. You can read the food label or look for a recipe with nutrition information for an accurate serving size. If a sweetener is needed, utilize a natural sweetener such as sugar, honey, agave nectar, or maple syrup. Be sure to add the sweetener in small quantities, and then taste before adding more. If you decide to add protein, remember to use low fat dairy, nut butters, or protein powders. These are all good options when used in moderation. Try adding whole grain oats for texture and fiber. Finally, remember that the more you add to a smoothie, the higher the calories, and this can offset the benefit.
For more ideas on healthy smoothies:
https://www.choosemyplate.gov/fruits-tips
https://ncstepstohealth.ces.ncsu.edu/eat-healthy/smoothie-recipes/
http://food.unl.edu/my-favorite-smoothie-one-easy-recipemany-variations
Rachel is a Registered Dietitian and the Nutrition Educator for Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program’s Parent Toddler Nutrition Program. She can be reached at ral326@cornell.edu