The Buzz on Smoothies
Ideally, smoothies make a perfect meal to start your day or fuel your afternoon snack. Fruit and veggies blended with yogurt or milk is a great way to boost your vitamin, mineral, fiber, antioxidant, and protein intake, right? Sadly, not all smoothies from restaurants are healthful; many are loaded with ice cream and sweeteners, with minimal nutritious ingredients, such as yogurt, fruits, and vegetables.
The most nutrient-packed smoothie contains whole fruits and vegetables (not juice), and non-fat yogurt (preferably Greek) or milk, with little (or no) added sugar. Because these healthful ingredients contain naturally-occurring sugar, using only grams of sugar on the label to gauge healthfulness can be deceiving. The fiber content can be a better indication of the presence of fruits or vegetables, as well as protein—a marker for yogurt or milk. Check out the calories as well. Even if a smoothie provides fiber and protein, you don’t need to be drinking the caloric equivalent of two fast food deluxe cheeseburgers (nearly 1,000 calories) in a small drink.
Helpful Hints. Keep these tips in mind the next time you belly up to the smoothie bar.
Good Things Come in Small Packages. To help keep your calories and sugar in check, choose the smallest size possible, or split a smoothie with a friend.
Look Beyond the Name. Don’t let terms like “wellness,” “fitness,” or even “low-fat” make you think those smoothies are the best choices. They can still be high in sugar and low in fiber. In fact, at one restaurant we surveyed, smoothies labeled “low-fat” had significantly more calories and sugar than those without this special claim.
“Why” Matters. Let the mission for your smoothie guide your choice. If the smoothie will serve as your breakfast, choose a high-protein, high-fiber option to help keep you satiated longer. For a midday snack, look for low-calorie and low-sugar smoothies.
—Heidi McIndoo, MS, RD
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