Smooth Move

As the average American schedule becomes more hectic, it only makes sense that foods have evolved to accommodate the lifestyle. On-the-go food items have cropped up in supermarkets and fast food joints promoting easy eating for the fast-paced set. For example: Gogurt – yogurt for people to busy to use a spoon. There’s Campbell’s Soup at Hand ® which allows you to safely drive and eat soup simultaneously. Then there is the holy grail of on-the-go foods: the KFC everything bowl.

Famously teased by comedians, the everything bowl introduced a combo of entree and side dishes atop mashed potatoes doused in gravy accompanied by a spork for easy consumption. Thankfully, there are healthier options out there for those too busy for a leisurely meal. Smoothies, fresh juices and protein shakes can offer convenience and nutrition in the simplicity of a drink. But like the everything bowl, just because it’s quick and easy doesn’t mean that it is healthy.

Tami Lawrence, RD, CSR, CDE, CNSC and Dietitian for Trinity Mother Frances says that these liquid meals and snacks can most definitely be part of a healthy diet. But there is a catch: consumers must be aware of exactly what is in these drinks, what should be in them to qualify them as ‘healthy,’ and the types of drinks to avoid that are unhealthy. After all, not all smoothies are created equal.

Perhaps you have seen the commercials for the latest smoothie at your favorite fast food joint. You think, “Wow! A healthy lunch option when I’m busy!”

However, the commercial describes a delicious fruit smoothie made with their famous soft-serve ice cream and strawberry toppings and juice to flavor. This is not the kind of health-smoothie that Lawrence promotes.

While many fast food restaurants now offer smoothies, they may not necessarily be a healthy choice. It all depends on the ingredients. Sugar and fat are often the reason that some smoothies really aren’t a healthy choice. If full-fat dairy is used, sugary syrups, or fruits with added sugar are used that smoothie it is not considered a “healthy smoothie.” Many pre-made or restaurant smoothies also contain added sugar for sweetening, which definitely makes it less healthy.

The most healthy choices for smoothies are all low sugar, or no sugar added and low fat (1 percent dairy or less). Base ingredients for a healthy smoothie should include skim milk, light yogurt and/or protein powder of choice. Other ingredients should include fresh and frozen fruits and veggies and not juice and canned fruits. “Some vegetables can be added with fruits to further boost nutrients,” Lawrence said. “Also, non-starchy vegetables are low in calories and carbohydrate content.”

Healthy smoothies can be a great option to help satisfy those with an insatiable sweet tooth, the key is to avoid added sugar (and fat). Lawrence says it is important for those with diabetes or abnormal glucose levels to be aware of the carbohydrates present in the fruits and fruit juices used in smoothies. However, natural sweeteners such as Stevia are great options to maintain a great flavor and avoid added sugar. Varieties of soy, almond and coconut milk are also great alternatives for those wanting to avoid dairy.

Another growing trend is enjoying fresh juice or custom-creating your own concoction using a juicer machine. Lawrence said, “It can be an option for consuming increased amounts of vegetables and fruits.” However, she also warns that the decision to do an all-juice or all-smoothie diet as part of a weight-loss plan should be based on individual dietary needs and health goals. And it is always important to consult with your physician before starting any type weight-loss plan.

Juicing may not be for everyone, and like smoothies, Lawrence also warned that diabetic patients be very careful and moderate juice consumption due to the naturally occurring sugar (fructose) present in juice. And similar to smoothies, fresh or frozen is always the better choice. Pre-made juices often contain added sugars. Canned veggies and fruits all are lower in nutrients than fresh or frozen fruits and vegetables.

And much like cooking, blending the perfect (and healthy) smoothie or fresh juice takes skill. Kyle Glasscock, Food Service Director for FRESH by Brookshire’s gives some expert tips from the store’s juice bar. Some of the specialty smoothies made at the juice bar include: mango, peach, Caribbean colada, strawberry, strawberry banana (their most popular), and wild berry. All the smoothies are made from fruit concentrate, and FRESH uses a dairy mix and green tea as the smoothie bases. All-natural ingredients are used. Each smoothie is blended-to-order and substitutions can easily be made.

The made-to-order juices at FRESH are also very popular. Glasscock says their menu includes 25 varieties of fresh-squeezed single and mixed produce juices encompassing everything from carrot, orange or lime to the carrot-lemon ginger. All of their juices are made from fresh produce, and different types of juicers are used depending on the type of produce. “The citrus juicer cuts the fruit in half and presses it without breaking the skin. This eliminates bitterness,” Glasscock said. Dense fruits such as apples and hard vegetables such as carrots, celery, spinach, parsley and wheatgrass are ground then squeezed for fresh juice. The juice bar can also mix any combination of the produce requested into a custom blend. Most of the juices are sold by the pound and range from $1.99 to $3.99 per pound.

While drinking a blend of vegetables and fruit may be easier than eating them, don’t expect to stick two carrots in the juicer 5 minutes before you head to work. It’s not quite that simple. It takes more than a couple carrots or apples to make a large glass of juice. On average, Glasscock says it takes $1.78 worth of carrots to make 1 cup of juice, and $2.50 of oranges to make 1 cup of o.j. It also takes more than a couple minutes to clean the fruit (many soak them in water and peroxide) then additional time to cut and prep the produce. Dense vegetables and fruits also have to be ground first before they go in the juicer.

However, the good news is that juice can be made in bulk and enough can be made to last about a week. Juice will stay good for up to five days as long as it’s refrigerated properly. And Glasscock offers a final tip to add extra flavor: jalapeños, ginger, parsley and cucumbers are great unexpected ingredients that can be added to both smoothies and juices. Lawrence also has some parting advice: “A variety of foods should be included everyday as part of a healthy diet.” And while protein shakes, smoothies and juicing are convenient – all are still secondary to eating real food.