Smoothies for Seniors: Nutritional Powerhouses
The smoothie is a nutritional flavored chameleon. In simplest terms, it’s a thick, blended beverage with the consistency of a milkshake. A smoothie is made by pureeing fruits and/or vegetables in a blender before adding liquid such as fruit juice, vegetable juice, or your milk of choice.
Smoothies are everywhere these days, though their humble beginnings date back hundreds of years. Back then, pureed fruit drinks were popular in the Mediterranean and Eastern cultures, according to The Juice Spot, a Sioux Falls, SD smoothie shop. Here in the US, smoothies took off after the blender was patented in 1933.
One of the smoothie’s premiere selling points is that there are no rules in concocting one. And with just a dose of planning, a blockbuster smoothie can serve as a complete meal substitute.
Fruits and Veggies Seal the Deal
High-fiber fruits are a delicious addition to the smoothie, especially choices like berries, bananas, and kiwis. Berries are a leading source of vitamins, minerals, and disease-fighting nutrients. Plus, they can help lessen the threat of many age-related conditions, according to experts, including Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health. Berries are rich in potassium, magnesium, Vitamins C and K, and prebiotics—carbohydrates that promote a healthy gut. Researchers have learned that eating blueberries can lower the risk of type 2 diabetes.
“Berries also contain antioxidants, which research suggests may have cancer-fighting properties.” The Cleveland Clinic also praises blueberries, strawberries, and other types of berries: “Because they’re low on the glycemic index, berries won’t spike your blood sugar as quickly as other fruits do.”
Other fruits to experiment with include pineapples, grapes, pears, apples, bananas, cantaloupe, mangoes, and peaches.
Now, onto the green stuff. Spinach and kale are marvelous additions to a smoothie, especially for people whose vegetable consumption falls short. Not only are these leafy greens low in calories and sugar, but they also supply more iron and protein than fruit. Frontrunners in good-for-you nutrients, kale and spinach brim with fiber, folates, and powerful antioxidants known as phytonutrients.
Powder Pointers
Many smoothie aficionados fortify their blender drinks with protein powders—the main reason a smoothie can substitute for a meal (for many folks). There seem to be hundreds of brands, and as with every product, some are far better than others. Forbes editors selected these brands as among the best of the current crop, based on factors such as cost, amount of protein per serving, and third-party certification: Now Whey Protein Isolate Powder; Garden of Life Sport Grass-fed Whey; ProWhey Protein Powder by Vital Nutrients; and Orgain Organic Protein Powder. (Note: this is not a complete list; see Forbes article for that).
If you’re dairy-free or vegan, look for a protein derived from peas, brown rice, hempseed, soy- and pumpkin seeds to avoid the many whey-based powders.
Visiting Angels Weirton, WV
Our array of home care services is personalized to meet the specific needs of each older adult — and their family members — we serve. Our dedicated, compassionate, and reliable caregivers have helped thousands of older adults live happily and safely in the comfort of their homes while providing services such as household chores and prepping nutritional meals and snacks like smoothies. Contact us to schedule a free consultation. Our telephone number is (304) 214-5550.