Healthy Food Guide (Australia)


Health drink or health warning? Some smoothies match the kilojoules and sugar of a decadent dessert. We help you sort through the facts.


Some smoothies match the kilojoules and sugar of a decadent dessert. But you can make them healthier

Smoothies are an easy way to get fruit, vegies, and dairy in one hit. The right balance of ingredient­s served in a healthy portion is a convenient brekkie.

But often they’re enjoyed with breakfast or as a snack between meals, which contribute­s excess kilojoules and weight gain.

So before you slurp, here are three tips to enjoy a healthier fruit smoothie.

Portion distortion

Would you eat a bowl of oats, plus two pieces of fruit, a tub of yoghurt and a handful of nuts as a snack? We didn’t think so, but blitzed into a smooth, colourful liquid it’s easy to quickly gulp down a large 600ml smoothie, which can lead to kilojoule creep.

TIP Ditch the oversized 600ml smoothie for a smaller ‘kids-size’ version, and when making your own, blend just enough to fill a small 250ml cup.

Sugar shocker

Store-bought smoothies may contain more sugar than a can of Coke, thanks to added ice cream, frozen yoghurt, sorbet and various fruit juices.

TIP Slash the sugar and excess kilojoules by choosing milk instead of juice as your base, and limit concentrat­ed sweet ingredient­s like honey, agave syrup or dates.

Liquid kilojoules

Sipping on a smoothie means you don’t get the same satiating effect as chewing. And, like juice, a smoothie of blended fruit loses most of the fibre found in the skin, which lets your body know you’re full.

TIP Enjoy a smoothie as an occasional on-the-go brekkie. To ensure it keeps you full, look for smoothies made with reduced-fat milk or yoghurt for a protein boost, and oats, nuts or chia seeds for extra fibre.

Siz i righ ! Stick to 1700kJ for a healthy breakfast, or 600kJ for a snack

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