The Hidden Calories of Smoothies

Of course you’re healthy and drink your daily smoothie, but what’s in that drink? In general Americans consume about 300 more calories per day than we did 30 years ago. We may think we’re creating healthy habits, but sometimes we can go overboard and amp up that drink a little too much or even drink it in addition to a meal. Here’s a quick simple calorie breakdown to popular items used in your favorite shakes.

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Coconut water – 8 oz. = 43 Calories
Almond Milk – 8 oz. = 60
Soy Milk – 8 oz. = 130
Yogurt – Lowfat Plain – 4 oz. = 150
Banana – 105
Berries – 1 cup = 50
Avocado – 1 medium = 230
Nut Butter – 1 Tablespoon = 95
Chia Seeds – 1 Tablespoon = 70
Flax Seeds – 1 Tablespoon = 55
Hemp Seeds – 1 Tablespoon = 40
Protein Powder – Vega 1 scoop = 160, Vitamin Shoppe Plant Protein 1 scoop = 110

Obviously you aren’t putting all this into one drink, but as you can see all these ingredients could add up to be quite a hefty meal!
Here are some tips to scaling it back a bit and turning that bomb into a realistic meal replacement or snack.

Tips

Use water instead of any type of milks.
Skip the yogurt – who needs animal products anyway …unless of course you’re in Greece eating the best Tzatziki ever!
Don’t use the nut butter in addition to eating nuts later. If you’re going to eat a handful of nuts at some point in your day maybe skip the nut butter in your drink.
Instead of using all the healthy seeds every day, choose one per day and alternate.
Use half the suggested scoop that comes with the protein powder. These powders cost between $30-$50. The scoop that comes with Vega is almost 7 Tablespoons and the Plant Protein from the Vitamin Shoppe is over 5 Tablespoons!
Of course the companies give you a large scoop – they want you to go through it faster and buy more! Using half the scoop will not only save you money but it will double the life span of that expensive supplement.

What’s in your smoothie?

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