Many of us think every smoothie is healthy – a mixture of fruit and water and unicorns and magic. But all smoothies are not created equally, and it’s easy to overlook the amount of fruits and veggies in our drinks, and the resulting sugar content. Making a 1,000 calorie smoothie is a lot easier than you think. So, here are some tips to keep in mind when whipping up your smoothie.
- Pick colorful fruits like berries – these tend to have a lower sugar and calorie content. Plus, they are packed with nutrients like antioxidants!
- Remember that fats are very calorie dense. A little bit of avocado or nut butter goes a long way when you’re wanting to limit calories.
- If your goal is fat loss, be mindful of what you’re mixing with. Low fat milk and yogurt (Greek and other low sugar versions), almond milk, and if you’re using a juice use the low sugar (watered down) versions.
- Use green leafy veggies and ice to add volume.
- You can always spice a smoothie up with cinnamon, Splenda, chia seeds, cocoa (unsweetened) and whey or other protein powders.
Three smoothie recipes to get you started!
-1 cup liquid (skim milk or unsweetened almond milk) <- could also sub yogurt here
-1/2 a banana (Peel and freeze bananas to get an ice cream like consistency)
-1-2 tablespoons of peanut butter
-1 cup baby spinach leaves
Berry and Oats Breakfast smoothie
-1 cup of your choice of berries
-1 cup non fat milk
-1/2 cup rolled oats
-1 splenda packet
-vanilla whey would be a good add in if you like it!
Wake Up Smoothie
-1 frozen banana
-1/2 cup coffee (brew the night before and place in fridge, or you can use cold brew coffee)
-1/2 cup skim milk
-1 handful of ice
-1 scoop vanilla whey
-1/4 cup vanilla greek yogurt or plain yogurt(don’t forget to check sugar)
Reilly has a Bachelor of Science in Nutrition and puts out great information on nutrition, training, and recipes for mothers like herself. You can find Reilly on Instagram @fitmommeals, Facebook, and her website.