Fruit smoothies may be your new best friend if you love to eat fruit, but hate getting your hands sticky. The smoothie gives you all the benefits of the vitamins and minerals found in the fruit without the hassle of handling a sticky, juicy piece of fruit. Smoothies first came to the United States via recipes from Brazil in the 1930s and were first found in health food stores. The first smoothies were a basic blend of fruit, juice and ice.
Step 1
Select fruits that are low in sugar and high in vitamins and minerals. Bananas are a great pick, says Naturopathic physician Dr. Leia Melead. According to Melead, bananas contain a great deal of vitamins A, B and B6, as well as niacin, riboflavin, potassium, dietary fiber, magnesium, iron and calcium.
Step 2
Don't use fruit packed in sugary syrup. The American Dietetic Association, or ADA, says fruits in any form are good for you, but that some factors change the nutritional value of the fruit. If you can't use fresh fruit, select canned fruit that is unsweetened and canned in its own juice. The ADA says this will help you shave some calories by avoiding the fruits canned in syrup and/or other added sweeteners.
Step 3
Blend your own smoothies. Combine your choice of fruit, about a half cup of juice and five to six ice cubes in a blender. Blend until smooth. Add a half cup of yogurt, frozen yogurt or skim milk if you prefer a creamier smoothie. Creating your own smoothies allows you to control what goes into the drink, so you don't end up drinking extra sugar or fat.
Step 4
Replace one or two meals each day with a fruit smoothie. This will keep your calorie count lower than eating a full meal, or a fast-food sandwich. Smoothies can promote intestinal cleansing, help you lose weight faster and possibly boost your metabolism.
Step 5
Suppress your appetite by adding whey protein to your smoothie. Proteins take longer to work through your body than fats and carbohydrates, so you will stay fuller longer.
Things You'll Need
- A blender
- Fruit
- Fruit juice
- Skim milk (optional)
- Yogurt (optional)
- Frozen yogurt (optional)
- Ice
- Whey protein
Member Comments