How to Track a Smoothie
Why do you have to track smoothies?
Most fruit won't cost you a single PersonalPoints™ value, but when you whizz it into a smoothie, everything changes.
That's because the experience of consuming the fruit changes.
Liquids don’t promote the same feeling of fullness as solid foods do.¹ When you drink something, it eliminates the act of chewing, which may impact the signals between the belly and brain.² This means that the smoothie or juice you’re drinking will not promote the same amount of fullness as eating the fruit might.
Take a look at the diagram below. It’ll take some time to eat all of the fruit on the left-hand side and afterwards, you’ll probably feel like you ate a full meal. But the smoothie will be gone in a few sips. The result: you may get hungry sooner and be more likely to eat more later.
The bottom line...
If it’s something you’ll drink, like a juice or fruit smoothie, the nutritional data for fruit counts towards the total PersonalPoints value. If it’s something you’ll eat, like a salsa, sauce, stew or soup, the fruit or veggie may be on your ZeroPoint™ foods list or have a low-PersonalPoints value.
How to track a smoothie
In order to track fruit as part of a smoothie, you'll need to create a recipe.
Let's say you're planning to make a banana, mango and strawberry smoothie.
1) Tap 'Recipes' on your My Day screen, then scroll down and tap 'Create a recipe'.
2) Add a name for your recipe, then use the plus button to add ingredients.
3) Once you've added all your ingredients, scroll down and tap 'Add More Details'.
4) Where it asks 'Is this a fruit smoothie or juice recipe?' select 'yes'.
5) The app will then calculate the PersonalPoints value for you.
¹Cassady BA, Considine RV, Mattes RD. Beverage consumption, appetite, and energy intake: what did you expect? Am J Clin Nutr 2012;95:587-93.
²Migquel-Kergoat S, Axais-Braesco V, Burton-Freeman B, Hetherington MM. Effects of chewing on appetite, food intake and gut hormones: a systematic review and meta-analysis. Physiol Behav 2015;151:88-96.