Tip 29 of January


With the phase of ‘only juice diets’ hopefully on the way out, I think people have finally come to terms with the fact that they are in fact a great way to add vitamins and minerals to your diet – just NOT in place of your diet. 

So on the note of juices and smoothies, I just have 1 quick tip.

#Tip29…Be aware of the calorie content of your juice/smoothie.

I am in no way saying that juices and smoothies are unhealthy & to avoid them (except maybe store-bought versions that are higher in sugar). What I am saying though, is that these drinks still contain calories. 

A lot of people may have a green juice or a smoothie in place of their breakfast if that’s what they like & that’s ok. You can have a very healthy & balanced juice or smoothie that can provide essential nutrients to your diet, again just not in place of your diet.

For those who have a juice or a smoothie alongside a meal, you might want to make sure you know the calorie count of that juice alongside the calories in your meal.


For example, if I have some eggs on toast with butter for breakfast, that could be around 3-400 kcals, then I add a juice that contains some green leafy veg, a banana, an apple, and whatever else. This will bring my 3-400kcals breakfast up to around 600+kcals.

All ingredients are healthy but you may be ingesting more calories than you think!

A few ways to keep this under control are:

  • Have your juice/smoothie on it’s own, it can fill you up and keep you going until your next meal.
  • Reduce the fruit in your juice/smoothie to 1 piece, or use fruits that tend to be lower in sugar like berries.
  • Use green veg as the base to your juice/smoothie to increase micronutrient content.
  • Mix up the veg/fruit you use so you are getting a wide range of micronutrients from your juice/smoothies.
  • Use it as a post-workout drink if you don’t feel like eating, for example, a scoop of whey protein, some oats, some berries & milk/almond milk for a balanced post workout drink.

By all means continue to have your juices/smoothies, but at the same time be aware that they are in no way ‘free calories’ just because they are in liquid form.

If you find yourself hungry and the juice/smoothie isn’t helping you, then maybe you should try having the ingredients in their whole form.

Try eating the ingredients of your juice/smoothie without blending them.

A banana, a pear, a glass of milk, and some spinach (just an example of juice ingredients), may make you feel a lot fuller than a juice form. Don’t just juice them because it’s the ‘in’ thing to do. 😀


Happy Weekend!

Alana xo

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