Smoothies: Let Your Blender Shine!
They’re quick, customizable, and easy to enjoy!
Smoothies are a go-to for busy mornings, after physical activity, and everything in between. Beyond being trendy, they offer a simple way to help meet daily fruit needs.
Why Fruit Intake Matters
Eating fruits gives your body important nutrients like fiber, potassium, vitamin C, and antioxidants. These nutrients help your body stay healthy. Even with these benefits, many kids and adults do not eat enough fruit.
Finding simple, tasty ways to add more fruit throughout the day can make a meaningful difference in your health, and smoothies offer a convenient solution.
Why Smoothies?
Smoothies blend fruits and other ingredients into a convenient, drinkable option that is quick and easy to enjoy. For some, drinking fruit may be easier than eating it whole. This can be especially helpful for picky eaters or busy families.
In fact, a recent study from the University of Maine’s Nutrition Education and Eating Decision Research Laboratory found that offering smoothies helped Maine middle school students eat more whole fruit.
The researchers developed a school-based program called HEALTHY (Helping Early Adolescents Live Their Healthiest Youth) to help students eat more fruit. The HEALTHY program paired frozen fruit smoothie taste tests with short, engaging nutrition education during the school lunch period. Students were offered smoothies made with ingredients such as frozen fruit, low-fat milk, and Greek yogurt, while also learning simple ways to build healthy habits, like fueling their immune system!
Read more about the HEALTHY program on their website: HEALTHY website.
Building a Balanced Smoothie
All you need is a blender and a few simple ingredients to get started.
A balanced smoothie includes a mix of ingredients to keep you satisfied and energized. You can think of smoothies as including three key parts:
- A base: Such as fresh or frozen fruits or vegetables, or ice.
- A liquid: Such as low-fat milk or plant-based alternatives, 100% fruit juice, or coconut water.
- And fun extras: Like yogurt, nuts or nut butters, oats, chia or flax seeds.
A simple place to start: 1 cup fruit, 1 cup liquid, and 1 fun extra, like 1-2 tablespoons of a nut butter!
While smoothies can be healthy, be wary of added sugar, especially from juice or sweetened ingredients. Try to use whole fruits and 100% fruit juice when possible, and include protein and healthy fat to help keep you full. To learn more about added sugar, read our blog post: Navigating Nutrition Labels: Understanding Carbohydrates and Added Sugar.
Make It Local
One of the best things about smoothies is how easily they can incorporate local and seasonal ingredients.
Fresh berries, leafy greens, and even vegetables can be blended in for added nutrition. Maine-grown foods are a natural fit. Wild blueberries, for example, are rich in antioxidants and add both flavor and color. Local dairy products can provide protein and calcium while supporting local farmers.
You can visit local farmers’ markets or farm stands to find fresh, in-season ingredients. Use the Maine Federation of Farmers’ Markets map to find one near you!
Try It at Home
Ready to give smoothies a try and let your blender shine? The University of Maine Cooperative Extension offers a variety of simple, affordable recipes that can fit different tastes and seasons.
A few to start with:
Resources
- HEALTHY website
- Navigating Nutrition Labels: Understanding Carbohydrates and Added Sugar
- Maine Federation of Farmers’ Markets map
- Blueberry Banana Smoothie
- Go Green Smoothie
- Oatmeal, Strawberry, Banana Smoothie
- Pumpkin Smoothie
Author
Amelia Sullivan, PhD, RDN, is a Registered Dietitian and has been with UMaine Extension since September 2023. She is a researcher who examines the multilevel relationships between diet quality, health behaviors, and overall well-being among adolescents and emerging adults.