What to put in your morning smoothie
I’ll let you in on a little secret..
I never was a smoothie person. My breakfasts were always scrambled eggs, cheesey toast or porridge. I had tried smoothies but they just didn’t seem to fill me up!
However, after studying nutrition and learning about the marvellous ways of macronutrients and how to balance my meals, I think I have figured out where I went wrong!
A Balanced Breaky
In a nutshell, for balanced meals you want a good proportion of protein, fats and fibre.
- Protein helps keep you feeling full by helping to switch off hunger signals. Have you ever noticed, when eating a simple salad lacking protein rich foods, that you are still hungry afterwards? Protein adds satiety to a meal.
- Fats are important as they also keep you feeling fuller for longer. This is because they take quite a while for the gut to digest. On a side note because of this, try and avoid eating fatty foods soon before exercise, as this could potentially make you feel sick.
- Finally, fibre, which is found in fruits, vegetables, legumes, nuts and seeds and wholegrains also takes quite a while to digest.
Making sure you add these to your meals will mean a satisfying breakfast.
What about carbohydrates?
I LOVE CARBS.
However consuming a lot of simple sugars in a meal found in refined sugar, fruits, juices, sweeteners like honey etc can lead to a burst of energy as glucose enters the blood-stream. What follows is usually a dip in energy and increase in hunger and mood swings as insulin clears your blood stream of glucose. This is why a sugary breakfast is not ideal.
If you are exercising then adding some carbohydrate is a great way to help support your training. I love using wholegrains, nuts and seeds.
Okay, so what do I actually put in my smoothie?
Here is what you should be aiming for when making a smoothie.
¾ - 1 cup
The type of liquid you choose will depend on your personal preferences as well as your nutrition goals. Liquids are important as they are usually the bulk of your smoothie.
Juices and nectars can also be used in smoothies, however as they are quite high in sugar, acid and low in fibre they can add a lot of unnecessary energy. If you do choose a juice as a base aim for a veggie based juice, or just use sparingly and less often.
Fruit - ½ -1 serving
Vegetables ½ - 2 servings
The riper the fruit, the sweeter the taste. I love to add mild tasting leafy greens like baby spinach to my smoothies, but you can get creative and add your favourites.
You can find a list of appropriate serving sizes here.
- Nuts, including nut meals and butters
(note this is the amount of protein in the food in grams, not the weight of the food)
Bear in mind that the protein content of your liquid can also affect how much protein is in your smoothie
- Protein powder
1 tbs - 1/4 cup
- Rolled/steel cut oats
- Quinoa flakes
- Nuts & Seeds
I find that by using fruits I don't need to add sweeteners. However you can add small amount of dried fruit like dates or prunes, or any sweetener you like, just watch your portion sizes and taste your smoothie first.
You can also add spices to help improve the flavour.
If you do not eat a heap of fruits and vegetables at the moment, ease into your smoothie routine and make sure to drink water often throughout the day. Upping your fibre intake in a hurry can cause gastrointestinal discomfort!
Another great option are Blendies by Hummingbird. They are great as you just chuck them into your blender with liquid and a serving of fruit. They are full of wholefoods providing good fats and micronutrients as well as some pea protein. All bases covered!
The I28 Challenge
This post was written in response to questions received from participants in the I28 Challenge in Albury/Wodonga.
The I28 Challenge was created by Jai Forster for people in Albury/Wodonga. It is not a challenge that measures you against anyone else. It challenges you to learn something new. Testing your current level of awareness with movement & well being. The program includes 28-Days of focus, where you aim to come out the other side as a new “dialled in” version of yourself.
- 28-Days of Unlimited Infinity Training sessions
- Private Facebook accountability and support
- Goal setting and mindset strategies
- Nutritional guidelines and support
Jai is the owner at Anytime Fitness Albury, North Albury & Wodonga and founder of Unlimited Fitness and Infinity Training. Jai is on a mission to make health and wellness a priority on The Border and decrease the incidence of mental health issues of people in regional areas. He wants to see a reduction in suicides, especially in men.
Jai has 19 years experience in the fitness industry including:
B.App. Sci (Human Movement)
2 x Age Group Australian Triathlete of the Year (‘99 & 2000)
Unlimited PT: Health and Wellness Business of the Year (Boroondara 2006)
2 x Age Group World Triathlon Champion (2009 & 2010)
National PT coach for Anytime Fitness Australia (2013 & 14)
Anytime Fitness National Project Manager for Operations (2014-2017)
2017 Filex Presenter (International Fitness Industry Convention)
DISCLAIMER:: All material and information provided by Positive Eating is intended to be of a general nature only and does
not replace specific individualised advice from a Medical professional or qualified Dietician. It is made available on the
understanding that it will not be used in lieu of professional advice, always consult a healthcare professional before
making significant diet or lifestyle changes.