Can Other Diets Also Be Whole Food Diets
Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.
For example, here are the foods involved in the MIND Diet:
- Green, leafy vegetables five times a week
- Five or more different colored fruits and vegetables every day.
- Berries five times a week
- Five or more servings of nuts a week
- Olive oil five times a week
- Whole grains five times a week
- Oily fish twice a week or take an algae-based omega-3 supplement
- Legumes and pulses five times a week
- White meat/mix of plant-based proteins twice a week
- No more than one glass of wine a day
- One or two coffee or tea a day max
- Two liters of water a day
Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.
Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.
Start Your Day With A Healthy Smoothie Recipe
I love smoothies, because they are a quick way to get good nutrition when you are running around during a busy morning. My kids like making healthy smoothies and have found some of their favorite smoothie recipes that they now can make on their own.
You can also make them head of time and freeze them!
Here are the best smoothie ingredients for a few basic smoothies recipes. The best thing about making healthy smoothies is that you can add your own ingredients, and make your own creations with whatever you have!
Dont be afraid to get creative and make your own personalized smoothie recipe!
The Ultimate Smoothie Bowl Recipes
If you havent hopped on the smoothie bowl bandwagon nows the time. These bowls of goodness turn your average smoothie into a refreshing, vibrant, and colorful meal with room for topping creativity! Choose a base from your favorite smoothie blends, then top it off with nuts, seeds, superfoods, and extra fruit.
- Acai Bowl: This quintessential smoothie bowl is packed with antioxidants and tastes amazing with an array of berries and crunchy toppings.
- Dark Cherry Smoothie Bowl: Come cherry season, this bowl is a must. Its a blend of cherries, banana, coconut water, and topped with cacao nibs and coconut flakes for an indulgent treat.
- Mango Smoothie Bowl: Tropical flavors and sunny vibes are front and center in this recipe. Top it with extra fruit and a sprinkle of granola for added crunch.
- Clean Green Smoothie Bowl: For a veggie-packed meal with a bunch of sneaky greens, look no further than this recipethe ultimate green smoothie bowl.
- Pitaya Smoothie Bowl: Want to feel like youre on vacation in Bali? Pitaya makes for a vibrant smoothie bowl, especially when topped with additional fruits.
If you make any of these delicious smoothie recipes, let me know how it turned out! Id love to hear what you think in the comments below.
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What Are The Healthiest Things To Put In A Smoothie
My biggest piece of advice when it comes to what to put in your smoothie is to keep it simple! Pick 1-3 fruits to add, maybe a leafy green such as spinach and then your liquid and protein source. That’s it! Sometimes the healthiest foods are the simplest foods.
There really aren’t too many things you shouldn’t be adding to smoothies, but I can say with confidence that sugar and ice are the biggest no-nos in my book.
First up, ice will totally water down your smoothies if you don’t drink them right away and you need a super high-powered blender to get a smoother consistency. Second, you can get sweeter smoothies with natural ingredients don’t add calories or reduce the healthiness by adding sugar!
How To Turn A Smoothie Into A Meal
The key to replacing meals with smoothies is including healthy fats AND proteins. Healthy fats and proteins are the way to go if you want to power up with a green smoothie meal replacement. This combo will keep you feeling full and give you the energy you need to cruise right through til your next snack or meal. Below are our favorite options for smoothie meal replacement boosters:
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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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Theyre Great For Breakfast Or An Afternoon Pick
The Spruce
Smoothies are a convenient and colorful way to start your day, but some recipes can be filled with added sugar and fat. For a healthy meal or snack, stick to the basics: fruit and veggies.
Every successful smoothie contains two main ingredients: fruit and/or vegetables and a liquid, such as fruit juice, vegetable juice, or milk. Other possible ingredients include yogurt, nut butter, seeds, spices, herbs, and more. Many smoothies also include a few ice cubes to keep the mixture nice and cold. Often, recipes can be tweaked to meet different dietary requirements or tastesfeel free to swap out dairy products for non-dairy ones or change up the spices and juices.
All of these smoothies recipes are loaded with good-for-you vitamins, minerals, antioxidants, fiber, and protein. Theyre made with only natural ingredients and range in flavors from mango to chocolate to veggie. Youre sure to find a breakfast smoothie for every day of the week.
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Do Smoothies Aid Weight Loss
Smoothies are frequently marketed as a weight loss tool.
Research suggests they may be effective for this purpose as long as theyre not causing you to exceed your daily calorie needs.
While some people find smoothies an easy way to monitor food portions and stay on top of their weight loss goals, others may not feel as full when they drink their calories rather than eating them.
That said, several small studies demonstrate that smoothies used as meal replacements can be as filling as solid foods, and that drinking calories instead of chewing them doesnt necessarily lead to overeating when solid foods are consumed later .
Drinking versus chewings effect on your feelings of fullness may be more closely related to how satisfying you expect the meal to be rather than the form of the food itself.
One small study found that people who viewed a large serving of fruit prior to drinking a fruit smoothie felt fuller and more satisfied afterward, compared with people who viewed a small serving of fruit prior to drinking the smoothie .
This occurred even though both groups consumed an equal amount of calories and nutrients from the smoothie.
Ultimately, although weight loss can be a complex process with many contributing factors, its important to expend more calories than you take in. If a smoothie helps you offset other calories you would otherwise consume, it can be an effective weight loss tool.
Can I Freeze These
If youd like to freeze a blended smoothie, I suggest pouring it into a silicone ice tray and storing it that way until its frozen into solid cubes. Then, transfer the cubes to a freezer bag and seal it. Thaw out your smoothie in the fridge and stir or shake it very well before serving. Frozen smoothies last for up to 3 months.
You also have the option of freezing your smoothie directly in the Mason jar. If you do this, you must leave some extra space inside the jar for expansion. Otherwise, theres a good chance it will shatter while the smoothie freezes.
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+ Healthy Fruit Smoothie Recipes
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This collection of 20+ Healthy Fruit Smoothie Recipes will give you a great start to the day! Have any of these fruit breakfast smoothies for a healthy morning. Find a healthy fruit smoothie that youll love.
I love starting the day with a healthy fruit smoothie recipe! Ive put together a collection of 20+ healthy fruit smoothie recipes that make great breakfasts.
All of these healthy smoothie recipes contain fruit of some sort, and ingredients that will fill you up, give you protein, and a health boost. If you are looking for a healthy breakfast idea, try one of these fruit smoothie recipes.
Peanut Butter Smoothie Recipe
Heres the tastiest drink that happens to be healthy, too: a peanut butter smoothie recipe! You can swear off milkshakes for good, because this easy smoothie is just as satisfying. Its got the best pure peanut buttery flavor, and the silkiest, creamiest texture. Even better: all you need is 3 ingredients! Its easy to make vegan or plant-based, and its the perfect breakfast or snack.
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Potential Risks Of Smoothies
For the most part, if you use a smoothie to replace a meal, youll be fine. The biggest problem with smoothies stems from using smoothies alongside meals to replace your drink. This can lead to eating too many calories overall throughout the day. For some people, however, smoothies can aggravate other issues:
Higher Blood Sugar Levels
Added sugars in your already-sweet smoothies can be especially bad for your body, and should be avoided if possible. But even if youre making your smoothie yourself using all-natural ingredients, it can still have a lot of the natural sugar in it. After all, fruit is high in sugar, and smoothies contain a lot of fruit.
People with type II diabetes and other conditions that make sugar risky should be careful about consuming smoothies.
American Journal of Lifestyle Medicine: Closing Americas Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit.
Current Nutrition and Food Science: Meal Replacement Beverage Twice a Day in Overweight and Obese Adults.
ESHA Research, Inc., Salem, Oregon: Smoothie.
European Journal of Paediatric Dentistry: The Sweet Danger of Added Sugar.
Iranian Journal of Public Health: Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.
New Jersey Agricultural Experiment Station: Build a Better Smoothie.
Pagination
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What Ingredients Are In The Best Weight Loss Smoothies
Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:
- Protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
- Healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
- Fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
- Low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there’s no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories
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Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What youll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition: 162 cal, 2 g pro, 41.5 g carb, 6 g fiber, 32 g sugars, 1 g fat
Faq Prepping + Storing
How to Prep Smoothies?I love having the ingredients prepped ahead of time and ready to go from the freezer to blender. You can either prep one smoothie or purchase enough ingredients to prep several smoothies.
Though smoothies are best eaten right away, you can STORE leftovers for later:
For other favorite smoothies, try:
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Caramel Apple Overnight Oatmeal Smoothie
This vegan, gluten-free breakfast smoothie is perfect for cold mornings when youre craving a fall treat. Dont worry: Theres no caramel in this recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.
What Is A Whole Food Diet
In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.
Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.
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What’s The Best Time To Drink A Smoothie
The morning is a great time to enjoy a smoothie as it provides a very easy portable breakfast option. Adding something like oats along with fruits and vegetables such as berries and baby spinach can increase your fiber and vegetable intake very quickly. Also, they’re a great way to continue your body’s reparative state from sleeping: “It helps me continue to cleanse from the night before while keeping me full and satisfied for hours,” celebrity nutritionist Kelly LeVeque explains.
How To Make The Pineapple Weight Loss Smoothie Step By Step
Making this smoothie is a super simple and quick process. You can easily put this smoothie together for a quick breakfast, or pre-or post-workout snack.
Heres what youll do:
1. Add the spinach to the bottom of the blender, then add in the frozen pineapple and banana.
2. Next, sprinkle in the coconut.
3. Next, add the collagen peptides or protein powder.
4. Sprinkle in the matcha powder then squeeze in the juice from 1/2 a lime.
5. Pour in the almond milk and blend on high until completely smooth. Pour into a glass and enjoy!
Disclaimer, this pineapple weight loss smoothie is not magical . If you are looking to lose weight its very important to establish a balanced diet plan that contains the right amount of calories and macronutrients for your individual needs.
This smoothie can be a great addition to your weight loss plan and its one youll want to enjoy again and again!
Do you currently have weight loss goals? Tell me about it in the comments and be sure to pin the photo below the recipe to save this one for later.
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What Are Some Great Smoothie Recipes
Alright, now that youre fully versed on how to make a great smoothie, let me share with you some of our absolute favorite combos! Click on any image to jump over to that specific smoothie recipe.
Classic Simple Smoothies
These smoothies are a great place to start. No weird ingredients that you have to special order, just fresh, real food that you can find at any typical supermarket.
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May Help Boost Fruit And Vegetable Intake
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline .
The World Health Organization recommends that adults eat at least 5 servings of fruits and vegetables per day. However, most people fall short of this mark .
If you find youre not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 23 more servings.
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