Did you know?…

Our intake for fruit needs to be about 500grams per day. That looks like about 1 pound of fruit a day.

Did you know that not all fruits are equal?

Did you know that there’s a ton of micronutrients in fruit?!

And I bet we could shock you with a few that you didn’t even realize were fruit!


But don’t worry – we’ll teach you some tricks along the way. For starters, a quick and easy way is smoothies. While we’re big proponents of chewing your food and not drinking your food, smoothies can be a help when needing to bump your daily intake up.

From an entrepreneur improving his health to an international business, Smoothie King has impacted the way millions of people enjoy their fruits and vegetables.

Drink Up

What To Put In A Smoothie

What you include in your smoothie is bound only by your tastes and nutritional needs.  However, there are a few items you should avoid when blending your breakfast.  Why?  Consider what may be the human body’s most insidious enemy:  SUGAR!  “Hidden” sugars, especially, will do damage to your athletic, wellness and weigh-loss goals.  Read on:

Remember this adage:  Eat your fruits, drink your vegetables.  Why?  Adding fruit juices to your smoothies also adds a lot of unwanted and unnecessary sugars.  Your body still needs the nutrients found in fruit, but fruit is better processed by your body when it’s digested slowly.  Juices, like candy bars, can give a great “pick-me-up”, but can spike your blood sugar causing a real let down later on.  Here’s a simple primer from Wholefully on How to Make a Smoothie.  This article also include several recipes to try.

Don’t Forget To Keep Track!

Tracking your smoothie ingredients is important.  First, you don’t want to use too much of a good thing.  For instance, did you know half the average size avocado has about 234 calories?  Most nutritionists recommend 1/5 of an avocado as one serving.  That’s about 50 calories.

Next, watch the sugar content.  Some smoothie recipes suggest using sweeteners, like agave, maple syrup or banana.  Well, the riper a banana, the sweeter it will be, meaning the sugar content is greater, even though the calories are the same.  See what One Green Planet has to say about the benefits of both green & ripe bananas.

Also, consider the nutrient balance of your smoothie.  If you follow a 2-ingredient recipe using strawberries and a non-dairy milk, your treat may have a higher carb content that you want without the balance of fat or protein you need to help ensure satiety.  Tracking the type and amount of ingredient in the smoothie will help you get the right balance of fat, proteins and carbs to keep you satisfied.

So, dust off your food scale and use measuring cups when creating your fresh frozen treats.  Then create the recipe inside My Fitness Pal to see exactly what nutrients amounts are in your treat.


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