Intro to Smoothies

Jun 16

Smoothies are liquefied parfaits of fruits, vegetables, and nuts. They are full of essential nutrients, conveniently compacted into a drinkable snack, meal replacement, or hydration boost.

Intro to Smoothies covers the basics of nutrients and an overarching approach to smoothie building including calories, daily values, and digestion sensitivities. It is designed to guide the smoothie consumer toward effective fuel for the body to function, heal, and think.

Note that I have a background in Interior Architecture and Meditation, not Nutrition. This is my own research from 10 years with a digestive disease and meeting with nutritionists, dieticians, and gastroenterologists.

Calories

The average adult requires about 1,600 to 3,000 calories a day, depending on size, sex, and level of activity. The body converts calories into energy and is divided accordingly:

Daily Value

Daily Values on food labels are a snapshot of the nutrition contents and are designed to protect against deficiencies and diseases. Nutrition is often divided into macros and micros. Macronutrients are carbohydrates, fats, and proteins that provide calories. Micronutrients are vitamins and minerals and do not contribute to calories.

Different smoothies contain different vitamins, minerals, and caloric profiles:

Just Mango
- Vitamins C and A
- Copper
- 170 calories

Mixed Fruits
- Vitamins A, B, C, and E
- Potassium and Calcium
- 200 calories

Just Greens
- Vitamins K, A, and C
- Iron and Magnesium
- 120 calories

Mixed Fruits & Greens
- Vitamins A, B, C, E, and K
- Potassium and Calcium
- Iron and Magnesium
- 200 calories

Sensitivities

If you know you’re sensitive to certain foods, a little more research can provide a smoothie suited to your needs.

If you're sensitive to dairy, substitute milk and yogurt with a nut, oat, soy, or coconut version.

If you're watching your blood sugar, gravitate towards berries, citrus, and fiber-rich foods.

If you're sensitive to bloating and gas, include hydrating and fiber-rich foods.

If a smoothie is causing discomfort, start a food journal, note bowel movements or pain, and introduce new foods one at a time. Bring this information to a digestion specialist to help filter out causes, sensitivities, and allergies.