The word "smoothie" implies healthy ingredients and low calories. You may assume it contains far fewer calories than a milkshake or frappe, but many smoothies contain high amounts of sugar and calories. Making smoothies at home with healthy, natural ingredients can help you control the calorie content and maximize the nutritional value.
Significance
A smoothie is a way to fit in extra servings of fruits. Smoothies are a quick breakfast or snack option that may prevent meal skipping and extreme hunger. Fruit smoothies purchased at a smoothie bar or quick service restaurant, however, often contain more than 500 calories and 100 g sugar, or 25 tsp. worth. To improve the flavor, many smoothie makers include fruit-flavored syrups, frozen yogurt or sorbet instead of only fresh fruits.
Ingredients
Making smoothies at home is the best way to control the ingredients and calorie content. Use unsweetened frozen fruits, such as strawberries, blueberries and peaches. Keep a few frozen bananas on hand to add creaminess to your smoothies without having to add ice cream or sugary frozen yogurt. To make the fruit blendable, use low-calorie liquids, such as low-fat cow, soy or almond milk. Fruit juices tend to be a concentrated source of calories and sugar and contribute no fiber to the blend. Plain, non-fat yogurt, no-calorie sweeteners, ice cubes and fresh fruit are other possible additions.
Considerations
Adding protein powder to your low-calorie smoothies is a way to fit in an extra serving of protein to help you feel full and support lean muscle mass if you work out. Try 100 percent pure whey or soy protein which contains about 100 calories per scoop and offers between 15 and 25 g protein. Avoid protein powders that contain added carbohydrates and sweeteners as these add calories to your smoothie. Other additives to smoothies, such as flax meal or chia seeds, may up the nutritional content with healthy omega-3 fatty acids and fiber, but they also add calories.
Portion Control
If you do order a smoothie out, go for the smallest size available. Recognize that even homemade smoothies can contain many calories if you drink the entire recipe. A smoothie made with one whole banana, 1 cup of frozen berries, 1 cup of low-fat milk and ½ cup of non-fat, plain yogurt contains about 350 calories. Make this smoothie equal two servings and consume just 175 calories.
Recipes
Almost limitless recipes for low-calorie fruit smoothies exist. Be creative and come up with your own flavor combinations. Try one-half frozen banana blended with a kiwi, 1 cup vanilla almond milk, mint leaves and no-calorie sweetener to taste for less than 200 calories. Blend 1 cup frozen cherries with a scoop of chocolate protein powder and 1 cup skim milk for a 270-calorie treat. Go tropical with a smoothie containing 1 cup fresh pineapple, 1 cup soy milk, ice cubes and coconut extract for 170 calories.
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