Fruit shakes can be a nutritious addition to any diet plan. The right ingredients --- such as fresh fruit, non- or low-fat yogurt, non- or low-fat milk, fresh squeezed fruit juice, flax seeds, oatmeal and peanut butter --- can provide an ideal snack or meal replacement that keeps the calories down but the vitamins, minerals, antioxidants and nutrients high. Stay away from high-sugar foods or ingredients with saturated fat, and you can sip your way thin.
Weight loss
Women's Health Magazine advocates fruit shakes as part of a healthy diet that will help you lose weight and obtain flat abs. The reason is that when made properly, fruit shakes combine the right amount of calories, protein, carbohydrates and healthy fats that your body needs in order to be healthy and let go of extra body fat.
Satiating
Fruit shakes provide a satiating between meal snack and are even recommended as a meal replacement for those on the go, according to Women's Health Magazine. The fresh fruit and added ingredients such as flax seeds, peanut butter and oatmeal will keep your stomach full while providing energy to go about your busy day. You can even blend a few vegetables into your fruit shake for added nutrients and fiber.
Muscle Building
Fruit shakes are an effective way to boost your protein intake, which is important for building lean muscle mass and can help you to lose weight, according to Shape Fit. Adding whey protein to your fruit shake, in addition to yogurt and milk, can up the protein content even more.
Power Meal
Your fruit shake can be more representative of a balanced meal if you use the right ingredients. One suggestion from Women's Health Magazine is to combine 3/4 quarters cup of instant cooked oatmeal, 3/4 cup of frozen berries, 3/4 cup nonfat milk, 2 tbsp of whey poweder and a few ice cubes in a blender and mix until smooth.
Extra Vitamins
You can greatly increase your vitamin intake through fruit shakes. For example, "Shape" magazine suggests combining pineapples, strawberries and bananas with low-fat yogurt and mixing in a blender until smooth. This recipe is high in vitamin A and C and contains protein, fiber, folate, potassium, phosphorus and iron. You may mix up the fruit depending on your particular needs. For extra antioxidants add blueberries, raspberries and blackberries and for extra vitamin C throw in some fresh orange or grapefruit slices.
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