The Benefits of Drinking Smoothies as an Older Adult

Making smoothies involves blending the ingredients, which makes them easier to swallow. The lack of chewing involved can be helpful for older adults with dental issues, and if you're looking for a snack you can sink into without putting your teeth back in after a long day, this is it.

Because you can toss almost anything into a smoothie, they're a great way to manage weight while supporting healthy muscle mass. Veggies, powders and a variety of milk and milk-like liquids let you add plenty of protein, fiber and other nutrients to each cup. You can also find smoothie recipes that target specific health needs, such as support for immune functions or heart health.

Do remember, however, that smoothies are typically a meal supplement and not a full replacement. You should always discuss your nutritional needs with medical providers, like your doctor or dietitian, to understand how best to feed your body. Ask about smoothies and how you can make them a proactive and healthy part of your routine.  

Building Blocks for Nutrient-Dense Smoothies

Armed with your provider's advice and knowledge about your own taste preferences, start your smoothie journey by gathering one or more ingredients from these categories:

• Protein. Options include Greek yogurt, milk, nut butter, protein powder and even vegetables like spinach. Try to choose ingredients without added sugars.
• Healthy fat. Many high-protein options, like nut butter and yogurt, offer healthy fats. You can also use ingredients like avocados and seeds to increase these nutrients.
• Vitamins and minerals. Pack your smoothies with a variety of vitamin-heavy foods like berries, kale, carrots and citrus.
• Fiber. Blend in high-fiber fruits and veggies, including apples with the skin on and leafy greens. Chia seeds, flaxseed and oats can also up the fiber ante in your smoothie.

Tips for Creating Enjoyable Smoothies

Once you have some ingredients, experiment with smoothie-making. You don't need a huge blender to get the job done. A small personal blender lets you mix everything in the same cup you drink from, reducing cleanup and increasing convenience.

Try some of these tips to make delicious smoothies easier to create and enjoy:

• Freeze fruit first. Cut up fruit and freeze it or purchase precut frozen fruit at the grocery store. Blending frozen fruit creates an ice-cold, refreshing smoothie that feels a lot like a treat.
• Add natural sweeteners. Fruit is sweet enough on its own for many people, but if you're making a veggie-heavy beverage or need more sweetener, try honey, dates or bananas before reaching for the sugar.
• Start with small batches in the blender. Blend your smoothie in small batches for the smoothest texture if that's important to you. Batch blending can help reduce chunks and make smoothies easier to swallow. You can also try cold but not frozen fruit to help with this process.
• Watch portion sizes. Pay attention to what goes into your smoothie. It's easy to add a lot of calories without realizing it, especially if you're using nut butters and other high-calorie foods.

Mix up your ingredients. Don't make and drink the same smoothie every day. Too much of a specific fruit or veggie isn't good for your body, so mix it up and remember all things are best in moderation.