The green smoothie is a fantastic drink to incorporate into the diet of anyone with a busy lifestyle. In addition to being convenient, it's extremely healthy.
Boosting your diet with combinations that benefit the body is a great way to prevent diseases. However, in the hustle and bustle of daily life, it can be challenging to plan a healthy menu. For those with limited time to organize weekly meals, a green smoothie is a great choice.
Easy to make and packed with nutrients, this drink is a fantastic snack option to help control weight. It’s also refreshing, making it a perfect treat for hot days. Green smoothies are made from a base of water or low-fat dairy products and a mix of fruits, vegetables, and greens.
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Nutritionist Laura de Souza Silva from Nutrindo o Conhecimento clinic in Brasília highlights that green smoothies are an excellent choice for those looking to improve their diet. As a drink, it’s incredibly convenient and can substitute for a meal.
“Smoothies can serve as an alternative to increase the intake of vitamins, minerals, and fiber. Their quality will depend on the choice of ingredients like fruits, vegetables, and proteins,” explains Laura.
This type of drink can be consumed at any time of the day. However, the expert suggests enjoying it for breakfast, as an afternoon snack, or even as a pre- or post-workout option.
Best Diets for Healthy Eating
- Mediterranean Diet – Based on fresh, seasonal, and natural foods, this diet is traditional in Italy, Greece, and Spain. It includes moderate wine, milk, and cheese, and emphasizes fish and olive oil. Recognized as an intangible cultural heritage since 2010, it helps with weight loss and reduces cardiovascular disease risk.
- Flexitarian Diet – Advocates reducing meat intake by up to 70%, replacing animal protein with vegetables, fruits, seeds, nuts, and grains. The body can be better nourished, improving overall function. Start by swapping red meat for poultry or fish and consult a nutritionist about vitamin B12 supplementation, found in animal products.
- MIND Diet – Inspired by the Mediterranean and DASH diets, MIND focuses on brain health, excluding foods that could harm cognitive function while emphasizing leafy greens, nuts, and some fruits. A study from the U.S. National Institute on Aging found that patients following this diet reduced their Alzheimer's risk by 35% to 53%, depending on adherence.
- TLC Diet – Created by the U.S. National Institutes of Health, this diet aims to lower cholesterol by incorporating vegetables, fruits, whole grains, cereals, whole-wheat pasta, and lean meats. There are variations based on specific goals, like cholesterol improvement and weight loss.
- Nordic Diet – As the name suggests, this diet is rooted in Nordic cuisine, with a focus on fish (salmon, herring, and mackerel), vegetables, whole grains, dairy, nuts, and canola oil instead of olive oil. According to the WHO, it reduces cancer, diabetes, and cardiovascular disease risks.
Green Smoothie Recipes
The nutritionist has shared three green smoothie recipes to enrich your diet. Just blend all the ingredients in a blender. Try them out:
Recipe 1
- 200 ml coconut water
- 1 kale leaf
- Juice of 1 lemon
- A small piece of ginger
Recipe 2
- 200 ml milk or water
- ½ avocado
- 1 scoop of whey protein
Recipe 3
- 150 ml coconut water
- 1 kiwi
- ½ avocado
