Nutritionist approved smoothies for long-lasting energy and hunger satisfaction

Nutritious smoothies for long-lasting energy

Photo by Sara Cervera on Unsplash

Good nutrition is one of the most common New Year’s resolutions. By the end of January, many people have fallen back into unhealthy habits. All due to lack of proper meal plan to maintain a healthy diet.

Breakfast smoothies have become a game-changer. More and more people are replacing breakfast with smoothies. In the right combination, smoothies can replace traditional breakfast. Smoothies containing 1/4 part protein, 1/4 part carbohydrates, and 1/2 part fruits and vegetables are a perfect fit.

Even though your mornings are busy, you can still satisfy your hunger. While getting all the nutrients as a traditional breakfast.

The ingredients for a nutrient-rich smoothie

It may be hard to consider a smoothie as being a meal. But with the right combinations of ingredients, a smoothie can become a satisfying meal. Loaded with all the nutrients of a meal without the cooking of course.

For each meal plan, nutritionists would count the total needed daily calories then divide the calories per meal. To create a balanced diet adequate amounts of all food nutrients need to be present. For each meal, there should be 1/4 portion protein, 1/4 portion carbohydrates, and 1/2 portion fruits and vegetables. The trick is incorporating the right foods to provide adequate amounts of nutrients for each portion.

Adding the right proteins

The total percentage of proteins in a daily meal plan is approximately 30%. Many foods can provide the necessary proteins, but finding the right foods for a smoothie can be tricky. The few foods high in protein and suitable for smoothies include:

1. Nuts
2. Protein powders
3. Peanut butter
4. Seeds (particularly chia, hemp, and flax seeds)
5. Yogurt
6. Coconut

Combining two sources of proteins in a smoothie will provide enough proteins comparable to breakfast.

Smoothies with adequate amounts of proteins are more satisfying and provide longer-lasting energy. Since they take longer to digest than any other nutrient. The primary chemical breakdown occurs in the stomach. And in the appropriate amount, proteins are absorbed at a constant rate, preventing steady hunger.

Adding healthy carbohydrates

Adding adequate amounts of carbohydrates that are healthy is even more tricky. But it’s not as difficult as you may think. A few healthy sources of carbohydrates include:

1. Honey
2. Oats
3. Granola
4. Chocolate (dark)

The key to balancing satisfaction, deliciousness, and health is high fiber. Carbohydrates like oats and granola digest slowly, therefore, releasing glucose in small regular busts. By regulating sugar release, these healthy choices prevent hyperglycemia. In addition, its high fiber content helps to regulate bowel movement and reduce fatty buildup.

Dark chocolate is a treat in any smoothies recipe. The sugar content is low, while the antioxidant content is high. More so, in any recipe, it is a treat.

Add fruits and vegetables smartly

Fruits and vegetables are the trickiest part of any meal plan. Likewise, adding fruits and vegetables in the right combination to a smoothie can be tricky. But if done correctly can result in tasty combinations. Common fruits and vegetables used in smoothies are:

1. Bananas
2. Berries (raspberries, strawberries, blueberries)
3. Cherries
4. Mangoes
5. Apples
6. Avocado
7. Spinach
8. Carrots
9. Beets

Fruits and vegetables are a great source of vitamins, minerals, and fiber. The key to a good combination is properly masking the vegetable taste. So picky eaters can get all the nutrients they need.

How to create the healthiest smoothies?

Most persons hardly consider a smoothie a meal. However, the right combination of proteins, carbohydrates, fruits, and vegetables can transform a smoothie into a meal. The ideal combination of proteins to carbohydrates to fruits and vegetables is 1:1:2. You can look up recipes online or come up with your smoothie combinations. Breakfast can be a dark chocolate smoothie without any guilt.

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