Smoothies seem to be the flagship of “healthy eating,” and many people use one as a substitute for breakfast or other meals. But without the right planning, it’s easy to find that this simple smoothie falls short on nutrition.
As a dietitian, I’ve worked with so many clients who told me they just mixed fruit with water or almond milk and ate that for breakfast. Then they would be hungry shortly thereafter and throughout the day. Many of them would then be more than comfortable with meals because they did not get enough nutrients in the early hours of the morning.
Just to be clear, I’m not here to beat up anyone’s smoothie game. I make smoothies regularly and think they can be a quick and easy way to energize your body and mind while stilling hunger pangs – as long as you keep a few key points in mind. The good news is that if you love smoothies, with the right planning, these can absolutely make a complete meal!
The first thing to keep in mind is whether your smoothie is robust enough to be considered a meal. That said, is it comparable to what you would have for a meal without a smoothie? Calorie needs vary widely and depend on a number of factors, making it difficult to give a fixed number to shoot at. Perhaps a more useful way to see if you are meeting that benchmark is if your smoothie will keep you satisfied for at least three hours and contain a good amount of each of the major macronutrients. (More on this below!) I don’t generally recommend counting calories, but if you have a history of dieting and restrictions, it can be helpful to be aware of calories to make sure you aren’t undereating. In this case, I recommend smoothies with at least 400 calories if you have one as a meal.
Back to the macronutrients, you should also make sure that you include a good source of carbohydrates, protein, and fat in any smoothie. Food groups work together to keep you satisfied until your next snack or meal. So a smoothie that allows you to have a combination at once is better used as a meal. Choose at least one food from each category for a filling smoothie. (You can also add some of your other favorites like leafy greens, cocoa powder, and condiments for an extra kick!)
