Fruit Smoothie Nutrition

Fruit smoothies are a tasty alternative to milkshakes, and they're handy for a breakfast on the go. Fruit smoothies provide valuable nutrition from vitamins and minerals. However, fruit smoothies should not replace fresh fruit in your diet. This is especially true of commercially prepared fruit smoothies, some of which offer more calories than nutritional benefits thanks to the amounts of added sugar they include.

Fruit Group

Any fresh fruit or 100 percent fruit juice is included as part of the fruit group on "My Pyramid," a nutrition pyramid for foods commonly found in the American diet and their recommended daily servings developed by the U.S. Department of Agriculture. Canned, dried or cut-up fruit also counts as fruit servings on My Pyramid. Frozen and pureed fruits, which are often included in fruit smoothies, are appropriate fruit servings as well, according to the USDA.

Definition of Fruit Smoothie

A fruit smoothie is typically a drink or shake containing fresh fruit, frozen fruit, fruit juice or fruit puree, often prepared in a blender. Crushed ice or ice cubes, milk and yogurt are other common ingredients. Commercial establishments may market smoothies as meal replacements, snacks or desserts, according to Dan Titus, author of "Smoothies! The Original Smoothie Book." According to Titus, stand-alone juice bars and stores generally offer smoothies as meal replacements or snacks, while establishments selling frozen yogurt offer smoothies as desserts.

History

The word "smoothie" dates from 1904, according to Titus, quoting the Merriam-Webster Dictionary. Over the years, the word "smoothie" has referred to smooth-talking con artists, ink pens and even brand names for various products. The first fruit smoothies were essentially fruit and fruit juice blended with ice. Health food stores and restaurants began adding ice milk to fruit smoothies in the 1970s. During the 1980s, manufacturers began adding calcium and other supplements to fruit smoothies; juice bars also made their first appearance during the decade and have increased in popularity during the 21st century, Titus states.

Smoothies and Sugar

Although many fruits are naturally sweet, some commercially prepared smoothies sold in the United States and abroad contain high levels of sugar, according to 1 2006 article in the Independent. For example, a "super-sized" smoothie offered by a popular chain included more than 169g of sugar. Another nationwide chain offering fruit smoothies listed sugar as the fourth ingredient, according to BNET. A 12-oz. fruit smoothie may exceed 500 calories, according to the Merck Manuals Online Medical Library. Consuming an extra 500 calories each day translates to a weight gain of 1 lb. per week.

Benefits

Fruits are a rich source of vitamin C, folate and fiber, according to the USDA. Bananas and orange juice provide similar levels of potassium in a fruit smoothie, according to MayoClinic.com. Adding milk or yogurt also provides protein and calcium. Smoothies with fresh fruit offer a convenient source of highly concentrated nutrition, providing a delicious alternative for one of your recommended daily fruit servings. Smoothies are also easy to make at home with ingredients you may already have in your kitchen.