It is still summer and we just love to enjoy smoothies under the sun or even on what season we may be at the moment , there will always be that moment when we like to freshen up ourselves with smoothies. Unfortunately, smoothies in the market are often high in sugar and fat. If you are a fan of smoothies, you should start counting your daily calories for you might be having too much. However, there is a healthy way of enjoying smoothies and the best way is to make it yourself with healthy stuff that you can really enjoy. Whether you enjoy smoothies for breakfast, snack or dessert, it can actually help increase your vegetables and fruit intake. It really just depends on what put on your smoothies. Just read through to find out.
How to make a smoothie? A good smoothie should contain a blend of ingredients with protein and fiber to help keep you full and provide antioxidants, vitamins and minerals. When it comes to smoothies, don’t forget to keep an eye on portion sizes! If you are having a smoothie as a meal, aim for 300-400 calories. If your smoothie is a snack between meals, make it small and aim for less than 300 calories.
Here are some healthy things to add on your smoothies.
Best High-Protein Smoothie Ingredients
Just keep in mind that to lower the calories, you have to lower the fat. if your goal is to achieve high quality protein, better try to use these stuff as they are less in fat and rich in protein.
• Nonfat or low-fat plain yogurt
• Nonfat or low-fat plain milk
• Nonfat or low-fat plain kefir
• Natural peanut butter
• Almond butter
• Plain soymilk
• Plain almond milk
Best Fruits for Smoothies
It is always best to use fresh fruit or fresh fruit juice but you can also try frozen fruits or canned fruits in water (not in syrups) which are sold in the market. This is to make sure that you acquire the essential nutrients you may need in the fruit which can be destroyed if fruit undergone processing.
• Berries (strawberries, blueberries, raspberries, blackberries)
Best Vegetables for Smoothies
Don’t cook your vegetables when adding it into smoothies it may decrease the flavor, texture and especially the nutrients that it contain. Include it raw to fully enjoy your smoothies.
Healthy Smoothie Additions
You can add other food stuff aside from the common fruits and vegetable to increase the flavor as well as nutritional value of your smoothies. They are very effective as the following are high in fiber, antioxidants and other nutrients for your body.
• Chia seed
• Old-fashioned oats
• Spices (cinnamon, nutmeg, ginger)
• Vanilla extract
• Coconut water
• Unsweetened cocoa powder
Ingredients to Ditch
To keep your smoothie as healthy as possible, avoid adding these ingredients, which provide a lot of calories in the form of sugar and saturated fat, with little or no fiber or other nutrients.
• Sugar-sweetened fruit juice or concentrate
• Full-fat dairy products, such as milk or yogurt
• Flavored yogurt
• Whipped cream
• Ice cream
• Chocolate syrup
• Full-fat coconut milk
• Canned fruit in syrup
So start enjoying your smoothies the fun and healthy way!