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Smoothies have the potential to provide a lot of nutrition in a single drink. However, it depends on the ingredients. With healthy ingredients, smoothies can be a part of a person’s eating plan for weight loss.
Store-bought smoothie varieties may contain higher levels of added sugar. Therefore, it can be more nutritious to make smoothies at home.
Around
The
Smoothies can be an easy way to get many of these healthy ingredients at once.
Read on for healthy smoothie ingredients, recipes, and more.
It is important to try to pack smoothies full of the nutrients the body needs. It is also good to include protein and good fats. This can help a person stay fuller for longer.
The following table provides examples of healthy smoothie ingredients to try.
It is important to check ingredients on labels where necessary to be sure they contain enough vitamins and nutrients to meet the recommended Daily Values. Other ingredient options include low fat ultrafiltered lactose-free milk, soy milk, and no-added-sugar peanut butter.
The
Read about healthy foods to eat every day.
Smoothie recipes tend to contain:
- vegetables
- fruits
- nuts and seeds
- liquid, such as water, milk, or plant-based milk
- wholegrains, such as oats
This ties in well with healthy eating tips by the
Fiber
Fiber helps maintain digestive health, stay fuller for longer, manage blood sugar, and lower cholesterol. Good sources include:
- fruits and vegetables
- whole grains
- legumes
- nuts and seeds
Calcium and vitamin D
Both nutrients are optimal for bone health. Good sources include:
Potassium
This mineral supports kidney, heart, muscle, and nerve function, as well as helping to prevent high blood pressure, calcium loss in the bones, and kidney stones. Good sources include:
To make a smoothie, a person can place their chosen ingredients in a blender and blend.
The
- low sodium
- low fat
- low sugar
- low cholesterol
- low calorie
Here are a few of the AHA’s healthy smoothie recipes to try.
Tropical green smoothie
Servings: 2
- 2 handfuls of spinach
- 1 cup of coconut water
- 1 tbsp of flax seeds
- 1 tsp of honey
- 1 medium orange
- 3/4 cup of frozen mango chunks
- 1/2 medium banana
- 2 cups of ice
Bluey smoothie
Servings: 2
- 2 cups of frozen unsweetened peach slices
- 2 cups of tightly packed fresh spinach
- 1 cup of frozen, unsweetened blueberries
- 1 cup of fat-free milk
- 1 tsp of honey
Banana bread smoothie
Servings: 2
- 2 medium bananas, peeled and sliced
- 1 1/2 cups of ice cubes
- 3/4 cup of fat-free plain Greek yogurt
- 1/4 cup of fat-free milk
- 2 tbsp of rolled oats
- 2 tsp of pure maple syrup
- 1 tsp of vanilla extract
- 1/4 tsp of ground cinnamon
- pinch of ground cinnamon (for garnish, optional)
- 1 tbsp of finely chopped unsalted pecans or walnuts (for garnish, optional)
These recipes are in collaboration with nutrition experts. This means they meet science-based dietary guidelines and recipe standards for healthy eating plans. Not every smoothie recipe is an appropriate meal replacement. An individual can speak with a dietitian to learn more about smoothies as meal replacements and as a part of a balanced eating plan.
The British Dietetic Association (BDA) states that it is important not to skip breakfast in an attempt to lose weight. This could result in a person being less active during the day, increasing their risk of weight gain.
The BDA’s guidance for a good breakfast includes a fiber-rich carbohydrate source, such as:
- porridge oats
- protein source, such as:
- fruits and vegetables
These ingredients can all be suitable in a breakfast smoothie recipe.
Besides incorporating healthy smoothies into an eating plan, a person can try the following science-backed weight loss strategies.
It is important for people to speak with a healthcare professional before beginning any weight loss plan.
Intermittent fasting
A
Research shows intermittent fasting can be an
Learn more about intermittent fasting.
Tracking exercise
This may be due in part to the ability of a person to see real-time weight fluctuations, giving them the ability to identify their individual strategies.
Find tips on fitness apps.
Mindful eating
One
Mindful eating
Learn about intuitive eating.
Eating protein
A
This increased satiety is associated with hormones that reduce hunger, including glucagon-like peptide- 1, cholecystokinin, and peptide tyrosine-tyrosine.
Learn how much protein a person needs each day.
Sleeping well
A
The CDC states that adults 18 years and older need between
Learn why sleep is important for health.
Healthy smoothies for weight loss should include a variety of fruits and vegetables to support the body’s essential nutrient needs. They should also include protein-rich ingredients, such as nuts, seeds, and dairy or dairy alternative products, to help a person stay fuller for longer.
Healthy smoothie recipes for weight loss tend to include a combination of these nutrient-rich ingredients.
Other evidence-backed weight loss strategies a person can try include intermittent fasting, mindful eating, and tracking physical activity, such as through an app.
An individual can speak with a healthcare professional or nutritionist for guidance on eating plans for weight loss.