Smoothies are a delicious and filling way to ensure you’re hitting your nutritional goals first thing in the morning. They’re light and refreshing and can be packed with any number of fruits and even vegetables to check off the boxes and add a little variety to your typical breakfast. If you’re tired of starting off your morning with eggs or a bowl of oatmeal, this is the perfect smoothie to have instead. Recommended by registered dietitian Lisa R. Young, this drink is loaded with healthy fats, carbs, and an ample serving of fruits and veggies to energize you throughout the day.
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Blueberry-Pear Smoothie
1 cup fat-free milk, low-fat milk, unsweetened almond milk, or 6 oz low-fat yogurt
½ cup (fresh or frozen) blueberries
½ pear (or 1 kiwi)
½ cup spinach
1Tbsp flax seeds or chia seeds
1 Tbsp peanut powder
1 cup crushed ice or amount desired (depending on the consistency you prefer)
When making a nutritionally dense smoothie to start off your day with, Young advises, “The tricks for a healthy weight loss smoothie is to have around 1 cup of fruit and veggies, and to add low-fat milk or yogurt for protein. It’s best to skip added fruit juice, and watch your portion of any avocado or nut butters which are calorically dense.”
For weight loss, it’s important for you to prioritize fueling your body with a healthy variety of carbs, proteins and fats. These are found through whole food sources such as fruits and vegetables, nuts and seeds, and dairy products (or non-dairy alternatives). A smoothie is the perfect opportunity to combine each of these ingredients into one meal that will not only fuel weight loss, but also satisfy your sweet tooth with the natural sugars in fruit. Losing weight doesn’t mean you have to deprive yourself of the flavors you love, it merely calls for you to make healthier decisions in how you satisfy these cravings.
