A Delicious & Filling Summery Snack to Help Seniors Lose (or Gain) Weight

In the summer, few things are as cool and refreshing as a smoothie—but did you know that a smoothie can help seniors who need to lose or gain weight? Many people use smoothies as meal replacements, when trying to lose weight, or as a way to easily incorporate fruits and vegetables into their diet. Smoothies can be a healthy meal supplement, quick breakfast or snack when they're made right. A healthy smoothie for a healthy person has anywhere between 175 to 285 calories with 7 to 20 grams of protein. However, they can also be a sneaky source of excess calories that can lead to weight gain.

Beware of "Sneaky" Calories

Just the other day, I had a patient tell me she was having a smoothie every day to lose weight but couldn't get the weight off. So we talked about the ingredients she was using and determined she was consuming 650 calories in just one smoothie! This isn't unusual. Some smoothies appear to be healthy but can actually contain more calories than an average healthy meal, at around 500 calories and up. If they're made with healthy ingredients, smoothies can be a great way to increase your total calories if your goal is to gain weight. In this article I will share a variety of ingredients that you can use to make smoothies, whether your goal is to lose weight, gain weight or simply maintain a healthy weight.

The one problem with smoothies as a meal replacement is that because they are liquid, they may not give a senior the same satisfaction (satiety) a solid meal may give. A lot of times when we eat, we look for taste, texture, and a feeling of fullness that usually is developed with the digestion of fiber. So if you are trying to lose weight, I recommend trying to consume a variety of foods rather than relying on a daily smoothie in place of a meal.

How to Make a Healthy Smoothie

Ice is a great way to make your smoothie slushy and cold without adding calories or fat. Skim milk, at 90 calories per cup, will provide a creamy texture as well as calcium and vitamin D. You can use nonfat soy milk if you are allergic to milk.

Although many Americans believe the more protein we eat the better, the recommended daily allowance (RDA) is just .8 grams of protein per kilogram of body weight for the normal healthy individual. Seniors may need a bit more protein, depending on their individual needs. But beware: many protein powders can add up to 150 calories in a single serving.

Fruit can be fresh or frozen, depending on the consistency and temperature you desire. The chart below contains a few recommendations. When adding leafy vegetables such as kale or romaine, slowly add one leaf at a time until it is incorporated. The following chart is a basic guide to help you choose smoothie ingredients based on your lifestyle and health goals.

Posted in Nutrition, Senior Nutrition