Summer Smoothie Smarts

It’s summertime and the smoothies are a delicious part of it. They taste great, and cool you off in the summer, but are they healthy for you? Choose them wisely and they are healthy. They can also be a great nutrition addition to an athletes training regime. You don’t have to be an athlete to get a benefit out of them. Here are some tips on how to choose a healthier smoothie for you…weather you are an athlete, an active person, or simply enjoying the “fruits of the summer”.

Disclaimer: You are drinking many calories here, keep in mind if you aren’t active, this will count as a complete snack or a meal depending on your size…yes even the small size.

Smoothie Smarts:

Choose 16oz., they usually range between 210-260 calories
Skip the peanut butter, chocolate types
Choose fruit only or fruit and yogurt types
Don’t discriminate fruits! All fruits are healthy, eat a variety its more beneficial than always getting the types deemed “super fruit”. See list at end of article of common fruits in smoothies and their nutrient content.
After a hard workout or training session, add whey protein boost to your smoothie or choose one with yogurt in it
Pre-workout/training- choose all fruit smoothie without the yogurt in it
For fun and enjoyment- choose what you like, but make it fruit with or without the yogurt.

Boost Wisdom:

Cost extra, some compromises taste , the smoothie already has many beneficial nutrients in it
Calcium boost is wise for young children and adolescents, and females if you don’t consume much in your diet.
Antioxidant boost: good if you just surfed Doheney beach (highly polluted), have completed an endurance training session or feeling under the weather.
Protein boost- discussed above, good for after a workout or if you haven’t had any protein yet that day. Most of us exceed our protein needs daily, its not hard to get in our American diet.
Energy boosts- food gives you energy, end of comment.
Probiotic- get it in the yogurt smoothies, however it doesn’t hurt. Good for your immunity and bowels, however having it once isn’t going to cure all of that. You have to take it consistently Ask for the nutrition facts at your smoothie shops, so you can make an educated choice. Or make your own smoothie! Now that you are armed with Smoothie Smarts, go enjoy one and cool off.

See list below of common fruits found in smoothies and their nutrients.

Mango- vitamins A, B6, and E, potassium, copper, flavonoid; beta-carotene
Strawberries- vitamins B and C, potassium, *flavonoids; quercitin and lutein
Bananas- vitamins B and C, potassium, magnesium, copper, *flavonoids; lutein, beta-carotene, zeaxanthin o Peaches- vitamins A and C, potassium, iron, flavonoids; beta-carotene, lutein, zeaxanthin
Raspberries-vitamins *B-complex and C, potassium, magnesium, copper and iron, high levels of flavonoids; lutein, quercitin, beta carotene, anthocyaninns
Blueberries- vitamins A, B and C, potassium, iron, magnesium, manganese, copper, high levels of flavonoids: lutein, zeaxanthin, beta carotene, tannins, quercitin, etc.
Acai- vitamins B complex, K potassium, magnesium, iron, manganese and copper, fatty acids (omega 6 and 9)
Pineapple- vitamin C, folate, copper, manganese
Orange-vitamins A, B and C, potassium, calcium, flavonoids: lutein, zeaxanthin, beta-carotene