9个专家技巧，用于制作完美健康的冰沙

每个人都知道冰沙是一种简单，方便的早餐选择。您将一堆成分扔到搅拌机中，将其全部闪电，倒入一个杯子里，然后继续知道您已经从右脚开始了一天。

问题是，大多数人认为冰沙本质上是健康的，情况并非总是如此。If you’re not careful, you can end up with a smoothie that’s much higher in calories than you realize — which isn’t inherently bad, since calories are what give us energy, but might get in the way of your weight-loss or weight-maintenance goals if you make a daily habit of it. On the flip side, it’s also possible to make a smoothie that isn’t filling足够的并让您感到饥饿，早在吃午饭之前。这是一个很好的平衡。

To help steer you clear of these smoothie faux pas, we asked three registered dietitians to weigh in on how to make the healthiest, most delicious smoothie. “A smoothie is a great, healthy meal option if done correctly. What you add plays a big role in creating a well-balanced smoothie that can serve as a meal equivalent,” saysNazima Qureshi, RDN.

Here are 10 simple, healthy tips for the perfect smoothie:

最重要的是，确保您包括蛋白质，健康脂肪和健康的碳水化合物。“制作冰沙最喜欢的一件事之一是您可以与食材和口味一起使用的种类。”Maxine Yeung，MS，Rd。“我始终确保包括的关键成分是蛋白质，健康脂肪和纤维（以健康碳水化合物的形式）。”这三个都是对健康饮食必不可少的，这种组合有助于确保您的冰沙填充足以使您过时直到午餐。

每个人的蛋白质需求都不同，具体取决于年龄，性别和活动水平等因素（在这里有更多关于), but most people should be eating at least 15 grams of protein with every meal. If you’re a fan of thick smoothies, nonfat Greek yogurt blends seamlessly with other ingredients and adds only a hint of tang, and a 6-ounce serving packs about 17 grams of protein and 100 calories.干酪另外，还增加了质地（如果您不喜欢凝乳的话，就不用担心，因为它们会直接融合在一起！）和芝士蛋糕味的风味，与浆果搭配得很好，或者像桃子一样。与希腊酸奶类似，非脂肪奶酪具有约20克蛋白质和每6盎司的120卡路里。

如果您想为混合物增添额外的风味，蛋白质粉可能是您最好的选择。如果您是蛋白质粉的新手，并且不受可用选项的不知所措（谁能怪您！？），这是您需要知道的一切。

碳水化合物are the body’s main source of energy, so complex carbs should play a starring role in your smoothie. Everyone’s carb needs vary, but 1 or 2 servings at breakfast is a good target. Registered dietitianElizabeth Hurley喜欢在她的冰沙中添加滚动燕麦（1/2杯是一份） - 它是复杂碳水化合物的重要来源，可提供稳定的能量流和fiber, which is important to digestive health and fullness. Bonus: Oats can make a blend taste a bit like muffin batter.

Kale or spinach leaves are Qureshi’s favorite way to sneak veggies into a smoothie, because they’re packed with vitamins and fiber but don’t add any unwanted vegetable flavor. A cup of either one counts as a full serving of vegetables.

“Greens are a necessity in my smoothies. They thicken up the smoothie without adding sugar,” says Yeung.

The naturally occurring sugars in fruit are better than added sugars, since they come with lots of good-for-you vitamins, plus fiber that helps keep your blood sugar steady. But, sugar is still sugar, and it’s possible to overdo it on fruit.“Limit your fruit portion to 1 piece or 1 cup of fruit per smoothie,” says Hurley.

On that same note, remember the lactose in dairy products is also a form of naturally occurring sugar. “I also watch out for how much sugar I’m adding through dairy,” says Yeung. 6 ounces of yogurt or cottage cheese, as mentioned above, is a good target.

Adding fruits like banana or mango sweetens a smoothie enough that you won’t have to add sweeteners like sugar, honey or syrup. Also, make sure you’re not accidentally adding extra sugar. “Choose plain Greek yogurt over flavored and read the label on your frozen fruit to make sure it doesn’t contain any added sugars,” says Hurley.

为了增加没有糖的额外风味，Yeung喜欢将肉桂撒在她的冰沙中，以获得微妙的甜味和少量热量。当她渴望巧克力时？“我会扔一些原始的可可笔尖，其中还含有植物营养素，抗氧化剂和类黄酮。混合时，这些笔尖添加了类似于微型巧克力片的质地，使我的冰沙看起来像甜点！”

“对于健康的脂肪，我在大麻心，亚麻籽和奇亚种子之间旋转，” Yeung说。“这些都提供了不同的风味和质地，使每种冰沙味道都独特。例如，亚麻籽添加了良好的坚果味。”坚果黄油是添加脂肪和充足风味的另一种好方法，而鳄梨可以添加奶油。

但是，Qureshi警告说，很容易在脂肪上过度使用卡路里，因此请注意部分控制。她建议：“在添加到搅拌机中，而不是直接添加之前，请尝试测量您的成分。”一汤匙坚果黄油，1-2汤匙全坚果或种子和1/4的鳄梨都算作健康脂肪。

“Our bodies digest fat a little slower than carbs and protein, and this can leave you feeling too full or uncomfortable during your workout,” says Hurley.

There are so many factors that influence how many calories you should be eating every day: your height, weight, age, activity level, gender, goals and genetics all play a role, as well as things like sleep and stress. That said, 400 calories is the sweet spot for most people when it comes to breakfast, Qureshi says. Of course, you’re the expert on your own body, so you can adjust this number as you see fit.