{"id":385315,"date":"2022-07-18T14:58:00","date_gmt":"2022-07-18T12:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385315"},"modified":"2022-07-25T14:59:12","modified_gmt":"2022-07-25T12:59:12","slug":"how-to-make-a-healthy-and-nutritious-smoothie-step-by-step","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/","title":{"rendered":"How to Make a Healthy and Nutritious Smoothie &#8211; Step by Step"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#What_is_a_smoothie\" title=\"What is a smoothie?\">What is a smoothie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#How_to_create_a_smoothie_with_the_right_nutritional_profile\" title=\"How to create a smoothie with the right nutritional profile?&nbsp;\">How to create a smoothie with the right nutritional profile?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#When_to_drink_smoothies\" title=\"When to drink smoothies?\">When to drink smoothies?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#Are_smoothies_healthy\" title=\"Are smoothies healthy?\">Are smoothies healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#How_long_does_a_smoothie_stay_fresh\" title=\"How long does a smoothie stay fresh?\">How long does a smoothie stay fresh?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>At first glance, nothing seems healthier than a drink full of blended fruits. In one meal, you can get <strong>several pieces of fruit, nuts and other healthy foods<\/strong>.&nbsp;It seems like a great vitamin bomb, but this drink also has its catch. It is often forgotten that a smoothie is not only full of vitamins, but also <strong>full of <\/strong><strong>energy<\/strong>.&nbsp;So how do you put together a smoothie so that it doesn&#8217;t have the same amount of energy as two main meals?&nbsp;And how to ensure that it still has all the important nutrients and satiates you well? You will learn all that in today&#8217;s article.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_smoothie\"><\/span><strong>What is a smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A smoothie is a drink that is created by blending different foods. The main ingredient is usually <strong>fruit<\/strong>, which can be combined with <strong>vegetables<\/strong>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>nuts<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>oats<\/strong><\/a>,&nbsp;<strong>yogurt<\/strong>,&nbsp;<strong>milk<\/strong> or other foods. The ingredients are then blended with some liquid to create a liquid consistency.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What to watch out for?<\/strong><\/h3>\n\n\n\n<p>A smoothie may seem like the perfect healthy snack. However, a common problem with this drink is its <strong>high calorie value<\/strong> and&nbsp;<strong>sugar content.&nbsp;<\/strong>One glass can contain as many pieces of fruit as you normally eat in three days. You probably wouldn&#8217;t be able to eat that much food in solid form, but it&#8217;s very easy to drink.&nbsp;It is also common for a smoothie to contain a lot&nbsp;of <strong>fat<\/strong>, because of a high amount of nuts, nut butter or other fat source in it. In the form of a smoothie, you can drink several times more energy than you would need. In addition, a liquid smoothie will not fill you up as well as fruit in solid form. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>What can such an energy bomb look like?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingredients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energy Value<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 large banana (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 apricot (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 peach (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml whole milk<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g peanut butter<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">a half of an avocado<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>After adding all of this up, you will find that the final energy value is <strong>594 kcal.&nbsp;<\/strong>For example,&nbsp;<strong>100 g of milk chocolate <\/strong>or <strong>one large lunch<\/strong> has the same amount of energy.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"How to create a healthy smoothie?\" class=\"wp-image-384982\" width=\"843\" height=\"562\" title=\"How to create a healthy smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_create_a_smoothie_with_the_right_nutritional_profile\"><\/span><strong>How to create a smoothie with the right nutritional profile?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you plan well what you throw in the blender, you can create a complete meal that can replace a morning or afternoon snack, or sometimes even breakfast or lunch if necessary. How to do it?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Choose the right liquid<\/strong><\/h3>\n\n\n\n<p>In order to create a drink, you have to&nbsp;<strong>dilute<\/strong> the blended food with something. Depending on how thick you want your smoothie to be, you choose the amount of liquid.&nbsp;A normal portion is&nbsp;<strong>100-200 ml of<\/strong>&nbsp;liquid.&nbsp;You can use <strong>water, <\/strong><strong>cow&#8217;s milk<\/strong> or various&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/other-drinks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>plant-based drinks<\/strong><\/a> (soy, almond, rice, oat, etc.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The liquid dilutes the drink and can add a pleasant taste.&nbsp;But be careful not to&nbsp;<strong>pour too much calories into the smoothie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How much energy is added to a smoothie by using different liquids?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Liquid<strong style=\"text-align: inherit;\">\/ 100 ml<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Energy Value<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">water<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">low-fat milk 0.5% fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">semi-skimmed milk 1.5% fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">whole milk 3.5% fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rice drink<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">soy drink<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">coconut drink<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oat drink<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almond drink<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"The right liquid to make a smoothie\" class=\"wp-image-384997\" width=\"843\" height=\"562\" title=\"The right liquid to make a smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Add vegetables<\/strong><\/h3>\n\n\n\n<p>Each smoothie should include&nbsp;<strong>1-2 servings of vegetables<\/strong>.&nbsp;<strong>1 serving <\/strong>is the size of your<strong>&nbsp;fist<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Which vegetables work well in smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>leafy vegetables (fresh spinach, collard greens, lettuce, etc.)<\/li><li>beetroot, carrot<\/li><li>cucumber, celery stalks<\/li><li>pumpkin (e.g. Hokkaido), zucchini<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By adding vegetables, you increase the content&nbsp;<strong>of vitamins<\/strong>, <strong>antioxidants <\/strong>and&nbsp;<strong>minerals<\/strong>.&nbsp;The smoothie will also be richer in&nbsp;<strong>fibre<\/strong>, thanks to which it will fill you up&nbsp;<strong>more<\/strong>. If you would like to further increase the content of antioxidants and other health-promoting substances, you can add green superfood powder called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-greens-mix-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Greens Mix<\/a>&nbsp;to the smoothie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A smoothie containing 1-2 servings of vegetables can be a good solution for people who have trouble eating enough vegetables. The recommended amount of vegetables per day is&nbsp;<strong>400 g<\/strong> (this can be achieved by eating, for example, 1 large tomato, \u2153 of a cucumber and 1 large carrot). <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Vegetables for smoothies\" class=\"wp-image-385012\" width=\"843\" height=\"562\" title=\"Vegetables for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Add some fruit<\/strong><\/h3>\n\n\n\n<p>A smoothie without fruit wouldn&#8217;t be a smoothie.&nbsp;Often, however, this ingredient is the issue, when too much of it is used. To&nbsp;<strong>avoid<\/strong>&nbsp;excessive intake of energy and sugars, add&nbsp;<strong>one or<\/strong>&nbsp;<strong>maximum two servings of fruit<\/strong> to the smoothie.&nbsp;<strong>1 serving<\/strong> of fruit fits in your <strong>hand<\/strong>.&nbsp;In practice, it can be, for example, 1 small banana and a handful of strawberries (2 servings of fruit). <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The daily recommended intake of fruit is <strong>200 g<\/strong>.&nbsp;If you add this amount to a smoothie, your fruit intake for the day is fulfilled. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Each type of fruit gives the smoothie a different taste and consistency, so you can try different combinations. For variety and decoration, you can add a few pieces of freeze-dried fruit to the smoothie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Which fruits work well in smoothies?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>banana, mango<\/li><li>apples, pears<\/li><li>apricots, peaches, nectarines<\/li><li>berries (strawberries, raspberries, blueberries&#8230;)<\/li><li>you can use fresh or frozen fruit<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fruit-how-many-calories-and-what-vitamins-and-minerals-does-it-contain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Fruit: How Many Calories and What Vitamins and Minerals Does It Contain?<\/strong><\/a> will convince you about how beneficial fruit actually is.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Suitable fruit for smoothies\" class=\"wp-image-385027\" width=\"843\" height=\"562\" title=\"Suitable fruit for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Don&#8217;t forget about protein<\/strong><\/h3>\n\n\n\n<p>Protein should also be part of every smoothie. It is a nutrient that has <strong>the highest satiating ability<\/strong>. After adding protein, you can be sure that you won&#8217;t be hungry again a while after drinking the smoothie. Protein should be replenished regularly throughout the day, since the body does not store it like carbohydrates or fat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Add&nbsp;<strong>1-2 servings of protein-rich food<\/strong> to the drink, depending on whether it is a smaller snack or you need a more substantial meal. <strong>One serving <\/strong>should be as big as your <strong>palm<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Which sources of protein work well in smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>a cup of plain yogurt, 150 g of cottage cheese<\/li><li>150 ml of milk kefir, acidophilus milk, buttermilk or yogurt<\/li><li>one cup (20-30 g) of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whey<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plant-based protein<\/a> (in this case, it will be necessary to add a larger amount of liquid to dilute it)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"protein sources for smoothies\" class=\"wp-image-385043\" width=\"843\" height=\"562\" title=\"protein sources for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30162,46228,32899,60667,39070,48844,30539,7677,6860,56773,29952,28324,58399,58729,28324,64225,5331 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Add complex carbohydrates<\/strong><\/h3>\n\n\n\n<p>If you want to replace&nbsp;<strong>a full meal<\/strong> (such as lunch or breakfast) with a smoothie, you should add <strong>one serving <\/strong>of complex carbohydrates.&nbsp;This is not necessary in the case of an early or late snack. One serving of complex carbohydrates is an equivalent to one <strong>handful. <\/strong>Various cereals work best, as you can hardly notice them after blending the drink. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Which carbohydrates work well in smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>oat flakes<\/li><li>rye flakes<\/li><li>buckwheat flakes<\/li><li>barley flakes<\/li><li>wheat flakes<\/li><li>rice flakes, etc.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Suitable carbohydrates for smoothies\" class=\"wp-image-385060\" width=\"843\" height=\"562\" title=\"Suitable carbohydrates for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. At the end, add some healthy source of fat<\/strong><\/h3>\n\n\n\n<p>You can add healthy fats to the smoothie, for example, in the form of <strong>nuts <\/strong>(<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cashews<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blanched-almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">almonds<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\">walnuts<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">hazelnuts<\/a>, etc.), any <strong>nut butter<\/strong>, <strong>seeds <\/strong>(chia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sunflower<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pumpkin<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">flax<\/a>, etc.), <strong>dark chocolate<\/strong>&nbsp;or, for example,&nbsp;<strong>avocado.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Since fat has&nbsp;<strong>twice the amount of energy<\/strong> compared to protein and carbohydrates, be mindful about how much you add. It will be more than enough if you treat yourself to <strong>1 serving <\/strong>of these foods, which corresponds to&nbsp;<strong>the size of your thumb<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Peanut butter can also be a great choice.&nbsp;If you want to know more about it, read our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanut-butter-how-to-pick-the-best-and-what-impact-it-has-on-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Peanut Butter: How to Pick the Best One and What Impact It Has on Your Health?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Healthy fats for smoothies\" class=\"wp-image-385077\" width=\"843\" height=\"562\" title=\"Healthy fats for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bonus Tips<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bonus Tip 1: Add extra fibre<\/strong><\/h4>\n\n\n\n<p>If you know that you have a problem getting enough fibre in your regular diet, or you want the smoothie to fill you up more, you can add some extra fibre. A teaspoon of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Psyllium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Daily Fiber<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Apple Fiber<\/strong><\/a>&nbsp;or, for example,&nbsp;<strong>oat bran<\/strong> will work great.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide to add fibre, don&#8217;t forget to <strong>dilute the drink with some water<\/strong>.&nbsp;In general, a higher fiber intake should be accompanied by a higher daily fluid intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bonus Tip 2: Garnish your smoothie<\/strong><\/h4>\n\n\n\n<p>If you want to make your smoothie even more interesting, at the end, you can sprinkle it with <strong>cinnamon<\/strong>,&nbsp;<strong>cocoa<\/strong>&nbsp;or, for example,&nbsp;<strong>carob<\/strong>. Or you can add a few pieces of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>lyophilized fruit<\/strong><\/a><strong>&nbsp;<\/strong>or&nbsp;<strong>syrup<\/strong>&nbsp;(chicory,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-date-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">date<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">maple<\/a>, etc.).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"How to garnish a smoothie?\" class=\"wp-image-385108\" width=\"843\" height=\"562\" title=\"How to garnish a smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_drink_smoothies\"><\/span><strong>When to drink smoothies?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Substitute for a snack, lunch or breakfast<\/strong><\/h3>\n\n\n\n<p>A smoothie can serve as&nbsp;<strong>a substitute for a morning or afternoon snack<\/strong>.&nbsp;These meals should be smaller and less filling than the main meals (of course there can be exceptions, it depends on your particular situation and diet). By following our guide above and keeping an eye on how many servings you are adding, you can&#8217;t go wrong.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie for a snack could look like this:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingredients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energy Value<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">strawberries (50 g\/ \u00bd serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (60 g\/ \u00bd serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach (20 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">milk kefir (150 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almonds (5 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">water<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The energy value of this smoothie is <strong>167 kcal<\/strong>.&nbsp;It contains 7.5 g of protein, 23 g of carbohydrates, 4.6 g of fat and 3 g of fiber.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sometimes it happens that even&nbsp;<strong>lunch<\/strong>&nbsp;or&nbsp;<strong>breakfast<\/strong> need to be adapted to the fast pace of the day, and a meal that you only need to drink is just perfect. If that&#8217;s the case, add <strong>more servings<\/strong> than for a snack and don&#8217;t forget <strong>complex carbohydrates.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie for a lunch could look like this:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingredients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energy Value<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">strawberries (50 g\/ \u00bd serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banana (110 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach (30 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">celery stalks<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oatmeal (30 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">whey protein (30 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almonds (5 g\/ 1 serving)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">water<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>The energy value of this smoothie is <strong>402 kcal<\/strong>, it contains 30 g of protein, 51 g of carbohydrates, 7 g of fat and <strong>7.5 g of fiber.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Quick pre-workout meal<\/strong><\/h3>\n\n\n\n<p>A smoothie can also serve as a suitable&nbsp;<strong>pre-workout meal<\/strong>&nbsp;when you need something light and quickly digestible.&nbsp;However, to do this, add as little fat as possible (or none) and use no more than 1 serving of vegetables. The high content of fiber and fat would<strong> slow down<\/strong> the digestibility of the smoothie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. If you need to increase your energy intake<\/strong><\/h3>\n\n\n\n<p>As we have already mentioned, smoothies can be useful for you when you have trouble consuming the daily <strong>recommended amount of vegetables and fruits<\/strong>. However, it can also be suitable for people who need to <strong>increase their energy intake,<\/strong> but the amount of solid food is too much for them. Good examples would be, for example, targeted weight gain or a diet for diseases that may require an increased intake of calories (e.g. oncological diseases).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to gain weight, be sure to read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Tips for Healthy Weight Gain.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"What are smoothies good for?\" class=\"wp-image-385131\" width=\"843\" height=\"563\" title=\"What are smoothies good for?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_smoothies_healthy\"><\/span><strong>Are smoothies healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Every smoothie that contains vegetables, fruits or nuts also contains a large amount of <strong>vitamins, <\/strong><strong>antioxidants<\/strong>, <strong>minerals and other substances<\/strong>. These are all nutrients that are <strong>beneficial to health<\/strong>. Even here, however, it is true that&nbsp;<strong>everything should be done in moderation<\/strong>. If you have too much of &#8220;healthy&#8221; food and you repeatedly receive a large amount of energy in the form of smoothies, it can lead to <strong>increased body weight<\/strong>. And as you know, <strong>overweight <\/strong>and&nbsp;<strong>especially obesity<\/strong> cause a large number of <strong>health issues<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are more interested in the energy values in smoothies and other drinks, be sure to read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Where Are Liquid Calories Hiding, and How Do These Empty Calories Prevent You from Losing Weight?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_long_does_a_smoothie_stay_fresh\"><\/span><strong>How long does a smoothie stay fresh?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You might find it convenient to make a smoothie the night before you go to work and have it ready in the morning. You can definitely do it that way, just make sure you store it in the&nbsp;<strong>fridge<\/strong>. Blended fruit in combination with other foods is more susceptible to <strong>spoilage<\/strong>.&nbsp;Store the smoothie for a maximum of&nbsp;<strong>24 hours<\/strong> to prevent spoilage. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you should be aware that when you take the smoothie out of the fridge the next day, it&#8217;s going to be in a different state than when you put it there. There will be a change in&nbsp;<strong>taste<\/strong>&nbsp;and&nbsp;<strong>colour<\/strong>&nbsp;due to natural&nbsp;<strong>chemical and physical processes<\/strong> that take place during storage (a change in colour and taste does not mean that the food is <strong>spoiled<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That means that you can prepare the smoothie in advance, but it will definitely be nicer and tastier if you take the time to prepare it <strong>fresh<\/strong>.&nbsp;After all, cutting fruit or vegetables and throwing them into a blender only takes a few minutes.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you need <strong>convenient<\/strong>, <strong>quick <\/strong>and <strong>easy <\/strong>food, a smoothie can be a good choice. However, if you don&#8217;t pay enough attention to what you put in, it can hide a large amount of <strong>calories<\/strong>,&nbsp;<strong>sugar<\/strong>&nbsp;and&nbsp;<strong>fat<\/strong>.&nbsp;So, if you don&#8217;t your smoothie to turn into an energy bomb, check how much <strong>fruit<\/strong>&nbsp;and other energy-rich foods you add.&nbsp;If you learn to prepare it in <strong>a complete<\/strong>&nbsp;and&nbsp;<strong>balanced way,<\/strong> it can become a regular part of your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you make smoothies regularly? If our guide helped you to learn something interesting, share it with your friends along with your perfect smoothie recipe.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In today&#8217;s article, we bring you a simple guide on how to make a healthy and tasty smoothie. We will also look at how much energy such a drink contains and how not to turn it into a calorie bomb.<\/p>\n","protected":false},"author":156,"featured_media":384950,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7145,7631,7349,7277],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-food-preparation","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-smoothie-2","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Make a Healthy and Nutritious Smoothie - Step by Step - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to make a healthy smoothie? In today&#039;s article, we will look at how much energy such a drink contains and how not to turn it into a calorie bomb.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Make a Healthy and Nutritious Smoothie - Step by Step - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to make a healthy smoothie? 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