Indulge in a Smoothie
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Fruit smoothies can be an excellent way to start your day, and even make a great substitute for a meal.
A smoothie is a blended beverage made from fruit or fruit juice, and often includes yogurt or milk. The use of ice or frozen fruit makes them partially frozen and all the more refreshing. Most smoothies are high in dietary fiber, vitamins, minerals and antioxidants, making them a great indulgence when watching your weight.
But be careful when you order a smoothie rather than making it yourself. You might get too many calories and too much fat and end up with some of it on your waistline. The extra calories and fat come from ingredients such as whole fat milk and yogurt, ice cream and sherbets, as well as large portion sizes.
When making smoothies at home, you can keep the calories and fat to a minimum by following this basic recipe:
- 1/2 cup fresh, frozen or canned fruit
- 1/2 cup unsweetened juice, non-fat milk or dairy alternative such as soy, rice or almond milk
- 1/2 cup fat-free plain or flavored yogurt
Optional ingredients include a non-nutritive sweetener, flax seed meal or oil, nuts and seeds, nut butters, wheat germ, a protein supplement such as whey or soy powder, and of course extra fruit and ice. Blend until smooth.
When done right, you can enjoy the wonderful tastes and good nutrition of a smoothie without adding to your waistline.
Healthy regards,
Megan Porter, RD
