Processed Foods That Are Okay On A Whole Food Diet
Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.
For example, vitamin B12 , is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians dont take a B vitamin supplement.
So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.
As a rule of thumb, if there are any ingredients that you cant pronounce, dont understand, or sound artificial, they probably are best avoided.
Benefits Of A Whole Food Diet
In a 2014 analysis by Yale University, they concluded that a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.
A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.
In fact, one review from 2019 stated that diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally. This is a big endorsement for a whole food diet.
Recommended Tools For Making Smoothies
- Blender. I more recently purchased this high-powered blender, and it makes everything very smooth and creamy. This more economical blender optionis also great, though you may need to add more liquid or add the frozen fruit more slowly.
- Stainless Steel Straws. These stainless steel strawsmake everything you drink through them taste so refreshing. I try to keep some in my purse, so I dont need to ask for a plastic or paper straw when Im out. Theyre great for taking smoothies to go as well.
- Opaque Cup. A great way to make green-colored breakfast smoothies for kids.
Now, lets get to those healthy breakfast smoothies!
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Below Is The List Of My Favorite Protein Powders:
- Perfect Keto This one is my favorite cause its gluten-free, dairy-free and it uses clean ingredients. There is not junk fillers.
- Vega Sport Premium Protein This one is dairy-free, vegan and vegetarian too. Its Keto friendly too because 1 scoop has only 5g of carbs.
- Vega Protein& Greens Vanilla This is vegan too and there is no soy. The flavour is good too. This is keto friendly too because it 1 scoop has only 4g of carb.
- Soy protein powder will help to build bone mass and is particularly helpful in older adults.
Be sure to check for unsweetened protein powder as you dont want to add artificial sweeteners and other fillers to the smoothies.
Shopping List For Fruit Smoothies:
- Assorted frozen fruit
- Greek Yogurt
To keep things interesting, try purchasing whatever assorted frozen fruits you find on sale. This will force you to try new combinations, so youll never become bored of this smoothie recipe with frozen fruit.
Special Tip: In the recipe card below, you can choose how many smoothies you want to make, and the recipe card will do all of the measurement math for you!
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Why Smoothies Help You Lose Weight
For most of us, there’s a balance between the good things and the not-so-good things. My point is, it’s hard to always eat healthy. Which is why I like to do the Fresh Start seasonal cleanse using green smoothies as my breakfast for 21 days. It gets me back on track and makes sure I drink the best smoothies for weight loss and my overall health.
There are special occasions when we want to indulge, it’s hard to eat healthy all the time when traveling. You know the drill. We do our best. And I don’t believe in punishing ourselves for enjoying a treat now and then.
How To Make The Perfect Banana Smoothie
This simple smoothie calls for only 3 basic ingredients:
Banana – for the best flavour use a ripe banana. You can either use a fresh banana, or frozen banana slices .
Milk – use your favourite dairy or non-dairy milk. I used almond milk.
Agave syrup or honey – adding liquid sweetener is optional, but highly recommended. I added a tablespoon of agave syrup.
To make the smoothie, add all ingredients into a blender, and blend until smooth.
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Whole Foods And The Brain
The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best isyou guessed ita whole, unprocessed food.
In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimers.
Some of the best whole foods for the brain are:
- Oily fish
- Whole grains
Are Smoothies Good For Weight Loss
There are definite health benefits to smoothies. Fiber, antioxidants, calcium, etc The list goes on.
While drinking a healthy smoothie wont induce weight loss in itself replacing a sugary or processed snack with a low calorie smoothie will definitely fill you up, satisfy your sweet tooth and help keep you on the right track.
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Banana Oatmeal Breakfast Smoothies
This Banana Oatmeal Breakfast smoothie recipe is delcious, and good for you too. The lean protein from the milk and yogurt provides energy, and the soluble fiber from oats and banana helps boosts heart health.
Add in strawberries, peaches or pineapple as you like for an added boost of flavor. They all go great in these detox smoothies for weight loss!
This weight loss breakfast detox smoothie will keep you full for hours! Its fantastic before or after a workout, and is a great, easy healthy breakfast recipe.
The Best Blender For Smoothie:
For sure to make a delicious smoothie you need a good blender that can crush ice into a drinkable slush and cut through frozen fruits, nut and seeds well. One of my favorite ones is the NutriBullet. I use this high-speed blender almost everyday to make my green smoothie. I love this one because its more powerful than the original and its simple to use and easy to clean.
Another one that I love is my Vitamix and its the the one item in my kitchen that gets used EVERY single day. Its one of my favourite tools in the kitchen. I make smoothies, my low-carb blueberry muffins, my mashed cauliflower and lots of soups with it. Its also make sauces, spreads and digs. I love it so much and really recommend it.
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Smoothie Ideas Under 150 Calories
Its 3 pm I dont know about you, but Ive been working hard all day and its time for a snack!
Are you someone who:
Im always trying to eat better/watch what I eat.
One of my favorite snacks to help keep me on track and resist temptation is a fruit smoothie. Smoothies are an excellent way to satisfy a sweet tooth without too many extra calories and they are so good for you too!
Is A Whole Food Diet Boring
Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.
Heres my advice if youre just starting: stock up on coconut milk and canned tomatoes. Youll use them all the time in sauces.
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Easy Frozen Fruit Smoothie Recipe
This Easy Frozen Fruit Smoothie Recipe is low calorie and so yummy! Packed full of fruit and yogurt, this easy smoothie recipe is actually a great metabolism boosting treat!
Along with the low calorie yummy smoothie recipe, youll learn how to make a smoothie healthy and low in calories with our helpful tips and tricks.
Making the best fruit smoothies at home is easy and inexpensive. You can use any frozen fruit to make easy fruit smoothie recipes, this recipe will work with it all.
Try these fruit smoothies recipes for breakfast, or as a healthy snack. At just 94 calories they wont hurt your diet!
This Easy Frozen Fruit Smoothie Recipe is just 94 calories!
How To Make It
Unlike baking recipes, for instance, smoothie recipes do not have to use exact measurements. You can adjust according to taste. The only difference in choosing between fresh or frozen fruit is how thick you want it to be. Frozen will make for a more milkshake-thick smoothie, whereas fresh will get thickened up slightly by the ice, but have a more liquidy texture. Or you can combine frozen and fresh fruit.
You can use any kind of soft fruit you want, such as berries, bananas, peeled peaches or nectarines, melons, even grapes, and puree, and know you can always add a bit more fruit or ice to thicken it or a bit more milk to thin it out.
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How To Freeze Bananas
Freezing bananas isn’t complicated, but if you’ve ever wondered how to prevent them from sticking together, how large the chunks should be, or how long you can keep them in the freezer, keep reading.
Step 1: Peel and slice the banana into desired size. If you have a high-speed blender, you can leave pretty big chunks and they will still blend with ease. A regular blender might struggle with larger pieces, so in that case, cut the bananas into thinner slices.
Step 2: Line a baking sheet with parchment paper and place the slices on the sheet in a single layer. This will prevent them from sticking together as they freeze. Its enough to let them freeze just a bit, leaving them in the freezer for half an hour to an hour.
Step 3: Remove the banana slices from the sheet and transfer them to a freezer-friendly lidded container. You can keep them in the freezer for three to four months, and use them in smaller portions whenever needed.
Top 10 Weight Loss Smoothie Recipes
This weight loss smoothie is a bit hardcore, but I believe it will help you see results more quickly when combined with an awesome exercise goal. I hope you give it a shot and love the results. Here’s 5 more weight loss smoothie recipes you might like:
Meal Replacement Smoothie– Smoothies are considered the healthiest fast food because you can make a quick, filling meal in 5 minutes! Put that theory to the test with this lovely berry smoothie.
Anti Inflammatory Smoothie– Chronic inflammation keeps our bodies from reaching their full potential. Fight that head on with this soothing smoothie recipe.
Beginner’s Luck Green Smoothie– This is THE best green smoothie! It’s been voted #1 by far, and is both delicious and nutritious.
Apple Celery Smoothie– The green smoothie of all green smoothies, this one’s got a healthy boost and a unique ingredient list.
Pineapple Ginger Smoothie– Fresh ginger has so many health benefits, and paired with pineapple is quite easy to digest.
MCT Oil Smoothie– Your metabolism actually needs fat to help digest food. MCT oil is an easy an efficient way to get healthy fat into your body.
Chocolate Weight loss Smoothie– Gain natural energy + burn fat with this yummy cacao-filled smoothie.
Smoothie for Brain Fog– Clear the cobwebs and benefit from better focus with this genius smoothie.
Raspberry Smoothie– Is it a dessert or a smoothie?! This creamy, ruby smoothie is healthy and just plain pretty.
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The 10 Best Breakfast Smoothie Recipes
Here are my Top 10 Healthy Breakfast Smoothies that not only taste delicious, but also my favorite choice for best breakfast for weight loss.
The following weight loss smoothies can be made in a flash, these healthy breakfast recipes are full of nutrition!
Here at Lose Weight By Eating, healthy does come first but not at the cost of flavor! The following healthy breakfast smoothies for weight loss are absolutely delicious!
In this section you will find the following weight loss smoothie recipes:
This creamy breakfast smoothie makes a great smoothie diet weight loss shake. No matter what detox smoothie diet plan you are on, this protein packed weight loss shake will become one of your favorites.
How To Make A Protein Shake For Diabetic Diets:
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the best smoothies for diabetics
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Dietary And Flavor Variations
- Add protein! Make it a low calorie protein smoothie by adding 1/4 cup of your favorite protein powder and/or half a cup of non-fat Greek yogurt.
- Make it a smoothie bowl. For a low calorie smoothie bowl, add 1 cup of ice to any of the smoothies. You will need to add a sweetener to them to compensate.
- Add sweeteners. For sweeter smoothies without adding calories, you can add some sugar free maple syrup, sugar free honey, sugar free simple syrup or even a brown sugar substitute.
- Add some healthy fats. This gives the smoothies more satiety, protein and fiber. For an extra 100 calories, add a tablespoon of peanut butter, almond butter, or a nut free alternative.
Low Sugar Smoothies That Taste Amazing
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Are you ready for some healthy low sugar smoothies ? Sugar can easily creep up in smoothie recipes, but today were keeping it in check with low sugar smoothie recipes and some sneaky vegetables.
Now that were in the thick of summer Ive been receiving a lot of requests for smoothie recipes. But particularly for low sugar smoothies.
As you might imagine, many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Now, to be clear, Im not against natural sugar from fruit. But when it comes to smoothies its really easy to over-indulge.
So what smoothies can you enjoy on regular rotation? The ones Im sharing below! Theyre still fruity and have 15 grams of sugar or less per serving. Bonus: you can sneak in some extra veggies. Ill show you how.
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Healthy Low Sugar Smoothies That Taste Awesome
Low Sugar Smoothies are the best way to incorporate fruits and veggies into your diet.
Whether you want to have a smoothie for breakfast or as a snack, this healthy drink has amazing benefits including weight loss, increased energy, and incredible health enhancement.
READ MORE: 40 Low Sugar Smoothie Recipes that contain up to 25g sugar
Sugar in Smoothies can be tricky. Even though you may not add any sugar or other sweetener, your smoothie may end up being high sugar due to the fruits it contains. So, its best to limit the fruits and sneak in some veggies to your drink.
In the list below you can find 25 Healthy Low Sugar Smoothies that have less than 35 gram of sugar.
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Berry Cream And Overnight Oats Smoothie
This overnight oat smoothie is everything you love about breakfast rolled into one delicious and healthy cup. Did you know that in order for your body to absorb all the nutrients from flax seeds they must be ground, not whole? This breakfast smoothie is high in protein, nutrients, and tastes even better than it looks.
1/4 cup old-fashioned rolled oats + 12 cup original, unsweetened almond milk + 1/2 cup frozen blackberries + 1/2 cup frozen blueberries + 1/2 cup fresh diced strawberries + 1 teaspoon ground flax seed + 2 teaspoon honey
SERVES 2 137 CALORIES
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Best Protein Powders For High Protein Fruit Smoothies
The options for protein powder are plenty. Look for brands that are minimally processed and without added sugars or artificial sweeteners. I like the Naked Nutrition brand because the ingredients are minimal, and because you have options for pea, whey, and egg protein, among others. Lets look a little more closely at the options:
That all being said, you can certainly get naturally-occurring protein from chia seeds, flaxseeds, nut butter, spinach, and egg white, too!
What Fruits Blend Well With Peaches
Smoothie recipes are pretty flexible. There are lots of other fruits you can use to make a 100 calorie smoothie. Here are some other types of fruit that blend well with peaches:
Some other ideas are to make a green smoothie with kale, spinach, or a little mint. You could also experiment with using different liquids, such as kefir or cranberry juice. Or try adding protein powder for a protein boost or some vanilla extract if you enjoy that flavor.
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