March 09

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Week 2 – Tuesday’s 2 Minute Sip: Meal On The Go; Are Smoothies A Good Food Substitute?

Written by: Jarel McRae, Cocktail Chronicles Intern – Kennesaw State University

Sometimes we are so busy with our days that we may forget to eat, or we are so busy that we must skip a meal. How unhealthy is that for our body? Well, there is a solution to this problem, by having a smoothie to substitute your meals. But are smoothies a good meal replacement?
Smoothies can be made with any fruits, vegetables, juices, and yogurt to provide all the right elements to a healthy meal. These correct elements usually consist of lean protein, healthy fat, and a high-fiber carbohydrate.

Substituting a smoothie for your meals can provide more protein to your diet which can build up your calorie intake as well. According to Time.com  “‘calories from fruit can add up quickly, so it’s good to add protein and veggies,’ says Laura Jeffers, a registered dietitian at Cleveland Clinic”.  Proteins are necessary when eating because they are the reason we get full when eating. And by drinking a smoothie, you can reach your daily dose of protein. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36  grams per pound (1). This amounts to (2, 3): 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.

Alongside proteins, you must have a daily intake of fats and carbohydrates. Fats are the sources that give us energy. OrganicLife says that “big element in satiety that helps the body absorb vitamins A, D, E, and K. Fat is important for our hormones, nerves, reproductive system, and skin.” High-fiber carbohydrates are also an important element of making a smoothie an excellent meal replacement. The American Dietetic Association recommends women consume a minimum of 25 grams of fiber a day and men consume at least 30 grams, but most Americans get only about 10 grams a day—roughly a third of the recommendations. Fiber is the element that helps regulate humans digestion, and it also boosts your appetite to help you feel fuller, so you may eat less.

So remember when you are in a rush and don’t have time to eat a proper meal that a smoothie is your need healthy choice. It’s always easier to drink something rather than cooking a full meal to sit down. But your smoothie will only be as healthy if you remember that it must have protein, healthy fats and must be high fiber carbohydrates.
key points:
●    These correct elements usually consist of lean protein, healthy fat, and a high-fiber carbohydrate.
●    Proteins are essential when eating because they are the reason we get full when eating
●    The average man needs 56 grams per day and 46 grams per day for the average woman.
●     Fats are the sources that give us energy
●    The American Dietetic Association recommends that women consume a minimum of 25 grams of fiber a day and men consume at least 30 grams, but most Americans get only about 10 grams