Smoothies don’t keep you full?

Question: I like smoothies but avoid them because they don’t satisfy my appetite.  Should I just continue to avoid them?

Answer: You’re right, liquid calories aren’t as filling as calories from food you have to chew.  To boost the filling factor of smoothies, try one of these ideas:

1. Pair one of the healthy smoothie recipes below with a boiled egg or 1/4 cup oatmeal (will be about 1/2 cup when cooked).  These slow-to-digest solid foods will help keep you full for longer, without adding many extra calories.
2. Top your smoothie with 1/4 cup granola or 2 Tbsp toasted sliced almonds or chopped walnuts.
3. Add a scoop of Benefiber or Metamucil to your smoothie — the fiber slows digestion and may help you feel fuller for longer.
4. Skip the smoothie and eat all the ingredients you would have blended up, un-blended.  But it’s the same exact food, right?  Yes, but eating food is more satisfying than drinking food, so you may find yourself more full if you eat a cup of fruit, 1/2 cup yogurt, and drink 1/2 cup milk.