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Smooth sailing with your Smoothies

Drinking power smoothies to loose weight

If it was up to me, smoothies would be their own food group. After all, it does taste like an indulgence when slurping one, making me the ultimate smoothie lover. And why not?

Smoothies are convenient and refreshing, and you can load them with fruits and vegetables, making them very nutritious. Especially if you are not a fan of eating green veggies in cooked food.

Smoothies can be a convenient and easy option, but there are also several potential disadvantages and nutritional pitfalls to be aware of. It all boils down to ingredients, portion size and calories.

Lets dive into the potential downsides:

You may be consuming a very high Calorie drink

Ingredients like peanut butter, full-fat yoghurt, avocados, coconut milk, cocoa nibs and nuts can significantly increase the calorie content of a smoothie. While these foods are nutritious, it's easy to add too much, turning a healthy treat into a calorie-dense meal.

You may be consuming an excessive amount of sugar

Fruit Overload.  While fruits are healthy, they contain natural sugars. Using too many fruits, especially when not monitoring portion sizes, can lead to a high sugar content, which might not be suitable for people monitoring their sugar intake, such as those with diabetes.

Ingredients like fruit juices, flavoured syrups, honey, or maple syrup can further increase its sugar content, contributing to potential weight gain and insulin resistance over time.

You may not be consuming enough Protein

Smoothies often lack sufficient protein, especially if they are fruit-heavy. Protein is essential for satiety, muscle repair, and overall balanced nutrition. Without it, smoothies can leave you feeling hungry sooner and less satisfied.

You may not be consuming enough fibre

Smoothies that are milk-, yoghurt-, peanut butter- and juice based, does not contain any whole foods, or whole fruits, with their natural fibre intact. It is the fibre content that aids in digestion and helps regulate blood sugar levels. The fibre in whole foods also contributes to a feeling of fullness.

Your portions might be too big

It's easy to consume smoothies in large quantities, especially when they are used as meal replacements or post-workout snacks. This can lead to an unintended surplus of calories and nutrients, which might contribute to weight gain

Create smoothies that are delicious and nutritionally balanced

Balance your Ingredients

Remember my mantra of the 4 components of a healthy meal. This remains valid even for a smoothie

Add complex carbs, protein, healthy fats and extra vegetables (Yes, vegetables!)

Watch You Portions

Be mindful of the quantity of high-calorie ingredients. Avoid, and rather fill up on free vegetables, and protein and fats as per your


Limit Added Sugars

Avoid adding extra sugars,  honey, juice, sweetened yoghurts and rather choose unsweetened dairy or plant-based milk. Better even, use ice and water as your fluid.

Include Fibre

Use whole fruits and vegetables like celery, cucumber, spinach and kale to retain the natural fibre.

Add Protein

Incorporate sources of protein to make the smoothie more filling and nutritionally balanced.

Consider a protein powder that works for you, but portion controlled amounts of oats, seeds, nuts, dairy and even smooth cottage cheese will also boost the protein content.

Consider your individual Needs

Tailor your smoothie to your specific dietary needs and health goals. Rather check in with your dietitian if you are not sure.  I will be happy to guide you with your favourite ingredients, and tailor it to a nutritional profile that suits your needs.

Try out this recipe:

Very Berry Green Power Smoothie

An absolute powerhouse of nutrition packed to the brim with nutrients.

Serving size: 1

20g Raw Oats

20g Fat free smooth Cottage Cheese

1 cup of Spinach

100g Banana

100g Mixed Berries

1 Tablespoon flaxseeds

1 teaspoon Chia Seeds

1 thumb size piece of fresh ginger

1 wedge of lemon, with peel


Blend all the ingredients in a high speed blender, using 1/2 cup of ice and 1/2 cup of water , or less as per personal preference.

Nutritional Information per serving:

300 calories

44g Carbohydrates

26g of which is sugars

8.9g Fibre

11g Protein

6.7g Fat

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