Vegetables and fruit – the foundation of a healthy diet
“Eat more vegetables and fruit” – this is one of the well-known health-promoting recommendations. Unfortunately, it is also one of the most frequently ignored. At the same time, we search for new superfoods, add more substances to our supplement collections, test “miracle diets” and biohacking techniques. Yet, all that is really needed is to implement the simplest and most effective rule of healthy eating.
Eating the right amount of vegetables and fruit is the basis of a healthy lifestyle
and proper eating habits:
- A diet rich in vegetables and fruit promotes a natural feeling of fullness without overeating, which helps reduce the risk of excess calories, overweight and obesity.
- Vegetables and fruit provide valuable vitamins, minerals, dietary fibre, and many other beneficial substances with various health-promoting effects.
- Vegetables and fruit are rich in antioxidants, polyphenols and other active compounds that have, for example, anti-inflammatory, anti-atherosclerotic and anti-cancer properties.
- Vegetables and fruit hydrate the body – they contain up to 95% water.
- Eating a variety of vegetable, fruit, and other plant-based foods positively affects the diversity of the gut microbiome.
- Regular consumption of vegetables and fruit reduces the risk of cardiovascular disease, type 2 diabetes, and other lifestyle diseases.
According to current guidelines, including the “Healthy Eating Plate” developed by the National Centre for Nutrition Education and recommendations by the WHO, it is advised to consume a minimum of 400 g of vegetables and fruit daily, with vegetables making up the majority. This recommendation can also be expressed in terms of portions – one should consume 3 portions of vegetables and 2 portions of fruit each day.
A daily portion of 400 g is the essential minimum, but increasing the intake of vegetables
and fruit brings additional health benefits. Studies show that a daily intake of 800
g of fruit and vegetables significantly reduces the risk of cardiovascular diseases and deaths caused by them, while 600 g daily helps to lower the risk of developing cancer. The optimal solution is to plan a daily intake of around 800 g of vegetables and fruit.
Unfortunately, Poles still eat too few vegetables and fruit, not even reaching the recommended minimum of 400 g per day. For example, a sandwich with two slices of tomato, a pickled cucumber with lunch, and one apple as a snack – such a combination is insufficient to meet the daily requirement for vegetables and fruit in the diet.
A portion of vegetables or fruit should be added to every meal and should fill about 50% of the plate. An excellent method for practically supplementing the diet with an extra portion of vegetables and fruit is to consume them in blended form – in a smoothie or shake.
Important: Many people avoid eating fruit “because of the sugar”. Fruit, although it contains more natural sugars than vegetables, is a rich source of vitamins and fibre that support proper body function. The benefits of consuming fruit far outweigh the minor “drawbacks” associated with natural sugars. Of course, there are exceptions, but for most people, an extra portion of fruit in the diet will have a positive effect.
Read: 10 Myths About Fruit
Why Is It worth drinking smoothies? Advantages and (potential) disadvantages
There are many practical ways to increase the intake of vegetables and fruit in the diet,
and preparing healthy smoothies is one of the most effective
and simplest methods that can be easily implemented into your daily life.
Smoothies are an excellent way to enrich your menu with additional nutrients and portions of vegetables and fruit. Here are some lesser-known benefits of drinking smoothies:
- It is easy to add various superfoods that may be sitting unused
in kitchen cupboards, as we often don’t know how to use them. Spirulina, chlorella, young barley, chia seeds – all of these work perfectly in smoothies. - Their taste can be easily adjusted to personal preferences and their preparation is extremely simple.
- If we haven’t yet developed the habit of regularly consuming enough vegetables and fruit, it may be difficult to build it overnight. Drinking smoothies, however, is an excellent first step towards increasing their intake in the diet.
- Smoothies can help practise a zero-waste approach. They are a good way to “clear out the fridge” of leftover vegetables, fruit and other products, such as dairy, that can still be used.
Is a smoothie the healthiest form of consuming vegetables and fruit? For most people – no. It is healthier to consume vegetables and fruit in a less processed form, raw
and without excessive blending. However, this does not mean that the blended version is unhealthy. It is definitely healthier to reach for a fruit and vegetable smoothie than to skip a meal or completely omit a portion of vegetables and fruit. Nonetheless, it is important to be aware that smoothies also have their (minor) drawbacks:
- During chopping and blending of vegetables and fruit, some valuable and sensitive nutrients, such as vitamin C, may oxidise.
- Blending alters the structure of dietary fibres. Digestion becomes less demanding for the body, takes less time, and supports faster movement of intestinal contents.
- Nutrients, especially carbohydrates, may be absorbed more quickly
from a smoothie than from meals in other forms. This can give the smoothie a higher glycaemic index and load than, for example, a meal made entirely from raw vegetables and fruit. - The so-called food matrix, in which nutrients are present, also changes. There is scientific evidence suggesting that the most beneficial form of food consumption is that which involves minimal interference with its natural structure.
Smoothies should not be the only source of vegetables and fruit in the diet, but they can be a valuable component, especially if properly composed.
The anatomy of a good and healthy smoothie. Which vegetables, fruit and additives work best in smoothies?
A good and healthy smoothie should meet several criteria. It must be:
- tasty,
- nutritious,
- rich in health-promoting ingredients,
- appropriately suited to the intended goal.
For example, a post-workout smoothie for an intensely training athlete will have a different composition from a green smoothie used during a weight-loss diet.
Here are some universal tips that will be helpful when composing tasty and nutritious smoothies yourself. However, it is worth remembering that the exact ingredients should be tailored to individual needs.
Element 1: Liquid base
Most smoothies benefit from being diluted with a beverage or liquid ingredient. You can opt for low-calorie, hydrating ingredients such as mineral water, coconut water, green tea, coffee or whey. Dairy products and their alternatives, such as milk, buttermilk, kefir, soy drink or skyr, will provide additional protein. In some blends, plant-based drinks – such as oat, almond or coconut – also work well.
Element 2: Background – main ingredient
You need to decide which ingredient will form the base of your smoothie. If the smoothie is meant to be filling, a sweet fruit such as mango, pineapple, melon or banana will work well. For low-calorie, fitness-style smoothies, opt for cucumber, raspberries, strawberries, blueberries, bilberries, pears and apples. It is best to use fresh or frozen fruits and vegetables, especially those in season!
Element 3: Extra fruit/vegetable
It is a good idea to include more than one fruit or vegetable in a smoothie. Diversity in plant-based foods is highly beneficial. Don’t be afraid to experiment. Try adding ingredients such as kiwi, pears, broccoli, celery, cooked carrot, ginger, lime, lemon, passion fruit or currants.
Element 4: Greens
Smoothies are a great opportunity to enrich your diet with leafy greens, which are nutritious
and only subtly noticeable in flavour. Great options include green leaves such as spinach, parsley, mint, basil, carrot tops or radish leaves. People new to making smoothies should start with a few green leaves and then gradually increase the amount.
Element 5: Source of healthy fat
To make the most of the valuable nutrients in a smoothie, it is worth adding a source of healthy fats. This is particularly important for the proper absorption of vitamins A, D, E and K. What kind of “healthy fat” goes well in a smoothie? It could be, for example, a piece of avocado, a teaspoon of evening primrose or black seed oil, flaxseed or another healthy oil.
Element 6: Protein boost
If the smoothie is intended to replace a meal and provide a feeling of fullness, it is necessary to include a source of protein. You can use a protein powder or opt for natural sources such as cottage cheese, tofu, chickpeas, or white or red beans. Additionally, these ingredients help to thicken the smoothie and give it a creamy texture.
Read: 6 Protein Smoothie Recipes
Element 7: Superfoods
A liquid meal in the form of a smoothie is a great opportunity to enrich it with various superfoods. You can choose from popular spices and herbs that have health benefits (e.g. turmeric, cinnamon, cocoa) or go for more niche functional products, such as psyllium husk, Thai basil seeds, goji berries, Indian gooseberry, collagen or carob.
Element 8: Calorie boost
For many people, smoothies are not only a tasty snack but also a chance to consume extra calories in a pleasant and convenient form. To increase their calorie content, consider adding ingredients such as peanut butter, nut flour, bananas, dates, dried apricots, shredded coconut or coconut milk. Drinking high-calorie smoothies is one of the effective ways to gain weight.
Tip: You can make smoothie preparation easier by creating a base for the week ahead. Simply chop selected fruits or vegetables, portion them out, place them into zip-lock bags and freeze.
Using smoothies in your diet
It is important to remember that a “nutritious/healthy smoothie” will vary in composition
depending on its purpose.
- Good smoothies for weight loss are low in calories but high in fibre, vitamins and minerals. They are usually based on low-calorie vegetables and fruits such as cucumber, celery, apple, kiwi or greens. Their base is often water, whey or low-fat dairy.
- Smoothies intended to be a full meal substitute, e.g. taken to work instead of breakfast, should be more substantial and filling. It is worth adding ingredients such as bananas, oats, and superfoods that support brain function. The base should be protein-rich dairy or alternatives such as skyr or soy drink. Meal-replacement smoothies must be properly balanced to provide protein, fibre, fats and carbohydrates.
- Post- or pre-workout smoothies should have more balanced macronutrients. Pre-workout smoothies should be rich in fast-digesting carbohydrates (e.g. dates or bananas). In post-workout smoothies, protein plays the key role (e.g. skyr, cottage cheese, or yoghurt).
Delicious June smoothies – recipes
Fruity filling smoothie (meal replacement, pre- or post-workout)
Ingredients:
- 200 g strawberries,
- 1 banana,
- 100 g silken tofu,
- 15 g oat flakes,
- 250 ml buttermilk,
- 1 teaspoon flaxseed oil.
Preparation:
- Chop the strawberries and banana. Add the tofu, oat flakes and buttermilk.
- Blend until smooth. Add the teaspoon of flaxseed oil.
Macronutrients:
- Calories: 413 kcal
- Protein: 18.6 g
- Fat: 13.5 g
- Carbohydrates: 63.2 g
June vegetable smoothie “for weight loss” (low-calorie, high in fibre)
Ingredients:
- 250 g strawberries,
- 100 g beet greens,
- a handful of parsley,
- 1 kiwi,
- 250 ml mineral water or whey,
- 1 teaspoon lemon juice,
- 35 g white beans.
Preparation:
- Chop the beet leaves and parsley.
- Put the strawberries, beet greens and parsley into a blender.
- Add the kiwi and either whey or water.
- Add the beans and lemon juice. Blend thoroughly until the desired consistency is reached.
Macronutrients:
- Calories: 199 kcal
- Protein: 8.2 g
- Fat: 1.8 g
- Carbohydrates: 43 g
Read also: Beet Greens – Superfood for Athletes