Smoothies in November??

So I have not gone crazy, but you can still drink smoothies when it’s cold out! Earlier this week, on Fox2, we discussed how to keep your smoothie healthy and made a delicious smoothie. Take a look:

Fox 2 smoothie segment

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They are excellent snacks and meal replacements during the busy on the go days during fall. Whenever we heard the word smoothie, we typically think, oh healthy food, sign me up. However, we may be thinking we are making a healthy smoothie, when in actuality we have made a sugary, fat laden, high calorie drink that can have a negative impact on your health.

Take a look at these tips to help keep your smoothie a healthy treat and not a high calorie dessert.

Start with a good base:

    • Greek yogurt excellent source of: calcium, potassium, protein, zinc, and vitamins B6 and B12. It is also thicker than your other yogurts and will provide a nice creamy base.
    • Cow’s milk: excellent source of calcium, vitamin D, and protein. Increase calcium intake can increase bone and teeth health as well as keep you hydrated.
    • almond milk:  rich in nutrients, including fiber, vitamin E, magnesium, zinc, potassium, iron, copper and calcium it also has fewer calories than cow or soy milk, meaning that it is usually lower in fat, carbohydrates, and protein. If you are planning to add spinach or dark green leafy vegetables, this is a good choice as the calcium will not interfere with iron absorption.
    • Fruit juice: use with caution, as it is higher in sugar and calories. If you are adding fruit, let the fruit sweeten the smoothie not the fruit juice.

Add some fruit or vegetables:

  • Spinach: adding spinach or greens to your smoothie is an easy way to increase vegetable intake as well as increasing how much iron you consume.
  • Fruits: can be delicious, but keep in mind, the more you add the more calories you are packing into your smoothie. Tip: Stick to 3 or less types of fruit; also use frozen fruit, that way you don’t have to add ice.
  • For a fall treat, add pumpkin! Pumpkin is higher in fiber which can improve your digestive health, boost your immunity from added vitamins and minerals, and help your eyesight.
  • For a fall treat, can add pumpkin to the recipe

If needed add protein.

  • If you need to increase your protein intake, protein powders, nut butters, and nuts and seeds are good choices.

Watch the extras:

Extra protein powder, nut and nut butters, avocado, chia or flax seeds and other healthy ingredients can increase calories. For example adding 1 tablespoon of peanut butter adds an extra 100 calories.

Finally do a calorie count:

In your mind rough calculate how much of each food you have added. If your smoothie is replacing a meal around 400 calories is a good goal. If your smoothie is a snack keep the calories around 200. An easy to do a quick calorie count is to measure.

For a tasty fall treat, try a Pumpkin spice smoothie. It’s absolutely delicious!!!

Enjoy!!

xoxo,

Katie

❓Question of the day: what’s your favorite smoothie?⁉️

Pumpkin spice smoothie

Makes 1 smoothie

Ingredients:

1/2 cup pumpkin (canned or freshly cooked)

1/2 Banana

6 ounces Total 0% Nonfat Greek Yogurt

1/2 cup almond milk

15g Vanilla Protein Powder

1 teaspoon cinnamon

1/2 teaspoon pumpkin pie spice

Instructions

Blend all ingredients together

Nutrition facts:

Calories: 323

Total Fat: 3.0g

Total carbohydrate: 39g

Protein: 37.8g

 

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One thought on “Smoothies in November??

  1. Pingback: Listen to your mother and eat your breakfast!!! | The Dashing Dietitian

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