General rule: Most smoothies primarily contain water, sugar, a mix of foods (e.g. fruits) and light doses of vitamins. Know what you are eating by checking actual nutrition facts. Our free ‘100%FOOD’ iPhone app details the percentages of FDA daily requirements in your smoothies.
When we built the nutrition profiles of some of the popular smoothie recipes on the internet, we were surprised by the huge gap between their marketing claims and the real facts. To meet the FDA daily intake requirements, we found that you’d either need to drink a barrel full of the stuff, take extra vitamins or invent something else.
The FDA 2000 Daily Calorie diet defines the nutrients needed to meet the requirements of typical healthy individuals in every US demographic. Providing far more than just calories, recommendations include intake for daily macro and micro nutrients, see below:
Source: FDA Food Labeling Guide.
The 100%FOOD app for the iPhone is a free and simple way to make nutritionally complete smoothies.
Simply drag and drop fruits/veggies/boosters into the app’s ‘blender’ and note the changes in nutrient levels. Try to hit 100% and match your intake to the USDA Reference Daily Intake, your BMI, or even your personal dietary needs. To avoid eating a surplus of any one nutrient, check the color of the circles and the percentage written inside: yellow (you need more), green (you’re spot on), and black (you’ve reached the tolerable upper limit). Easy, isn’t it?
Every fruit its nutritional breakdown. Combining apples with cherries, for example- we can calculate the nutritional total and compare it to the USDA reference daily intake (2000 cal diet). When you know the value for every nutrient – you can manage it.
You can adjust your personal intake according to your age, gender, height, weight and lifestyle using the embedded BMI calculator. Adjusting the ratio of the macronutrients you eat (fat, carbs, protein) will boost your energy, build muscles, improve cognition or help you lose weight. Personalize your nutrition within the app and it will give you the best solutions to reach your nutritional goals.
When you find a tasty and nutritionally complete recipe you love- share it with the community! It goes both ways- you can find popular recipes made by others and customize them to your liking.
Use this link to install the 100%FOOD app on your iPhone or iPad!
Healthy eyes with Kale, Cantaloupe and Avocado. Recipe based on Low carb (30% fat, 40% carb, 30% protein) ratio proven for weight loss and provides energy for 4 hour Sedentary type activity.
Green Mint. This smoothie is based on the FDA suggested ratio (30% fat, 60% carb, 10% protein) for 3 hour Moderate type activity.
100%FOOD Low Carb for Skin with Avocado, Basil and Spinach. This recipe uses 100%FOOD. It acts as a nutritionally complete base with all nutrients according to the FDA Daily 2000 cal diet. 100%FOOD is made of seeds, so it’s natural. Just add it into your smoothie and get a fully balanced meal. Then you can add you favorite fruits and veggies for any extra nutrients.
This recipe follows the FDA suggested ratio (30% fat, 60% carb, 10% protein) for 4 hour Moderate type activity we used:
Published at September 5th, 2015