When you’re hungry and pressed for time, it can be tough to make healthy choices. Instead of opting for a greasy fast-food burger to satisfy your cravings, what if you could grab a sweet, chocolatey shake instead? In addition to tasting great, this choice might lead you to a better nutritional path. That's because this shake could be a nutritional drink, packed with vitamins, minerals, protein, and other nutrients to help you on your journey to eat better. This guide will help you start by identifying the best nutritional drinks on the market today. So, How to Eat Better?
DietAI's AI calorie counter can help you reach your goals. With this tool, you can quickly estimate the calorie content of foods and beverages, including the best nutritional drinks, to help you make informed choices.
Table of Contents
What Kind of Drinks are Nutritious?
What exactly are nutritious drinks? The definition of nutritional drinks is relatively simple: they contain a combination of functional and healthy ingredients. These drinks come in various flavors and can help consumers meet specific dietary requirements. Nutritional drinks also appeal to the health-conscious crowd looking for convenient options. As the name suggests, these drinks provide a rich menu of nutrition and necessities. They include a healthy balance of carbohydrates, fat, and protein. Also, thanks to enhancing the beverage quality of the new product line, these drinks have appealed to the consumer’s health seekers and target convenient benefits.
Nutritional Shakes
Nutritional shakes are popular drinks that provide balanced nutrition to support various health goals. They typically contain protein, carbohydrates, fats, vitamins, and minerals to help users meet specific dietary targets. Nutritional shakes can help with weight loss, muscle gain, and recovery from illness or injury.
Yogurt Smoothies
Smoothies made with yogurt as a base are another nutritious option that can help improve gut health and boost immunity. Yogurt smoothies are rich in protein and probiotics, which promote digestive health and can help the body recover after illness. Adding fruits, vegetables, and nutritional supplements can make yogurt smoothies healthier.
Weight Loss
Nutritional drinks that target weight loss are often low in calories yet provide adequate nutrition to help individuals safely reduce body fat. These products can help replace meals or snacks to promote a healthy calorie deficit without compromising overall health.
Meal Replacement Shakes
Meal replacement shakes are some of the most well-known nutritional drinks on the market. Like the name suggests, these products are designed to provide balanced nutrition to replace a meal. They contain a healthy mix of protein, carbohydrates, fats, vitamins, and minerals. Many meal replacement shakes are low in calories and promote weight loss or management.
Low-Carb Nutrition
Low-carb nutritional drinks are ideal for individuals on ketogenic or other low-carb diets. These products help reduce carbohydrate intake while providing essential nutrients to support health. Many low-carb nutritional beverages are high in fat and protein to promote satiety and help dieters meet their macros.
Organic High Protein Nutrition
Organic high-protein nutritional drinks are popular among health-conscious consumers looking to boost their protein intake. These products can help muscle growth and recovery after exercise and promote healthy weight loss. Organic high-protein nutritional drinks are often free from artificial ingredients, making them more nutritious.
Breakfast To Go Shakes
Breakfast-to-go shakes are designed to be quick and nutritious options for consumers with busy lifestyles. These products can help replace a traditional breakfast to ensure individuals get the nutrients they need to start their day off right. Breakfast-to-go shakes often contain a healthy mix of protein, carbohydrates, fats, vitamins, and minerals.
Sports Nutrition
Finally, sports nutrition drinks are designed to fuel athletic performance, enhance recovery, and support overall health. There are various sports drinks, including energy drinks, protein shakes, and electrolyte drinks. Each nutritional beverage has a unique purpose in supporting athletes before, during, and after exercise.
How to Make Nutritional Drinks
1. Chocolate Peanut Butter Shake with Greek Yogurt: A Decadent Delight Packed with Protein
Chocolate and peanut butter make for a delicious combination that satisfies your taste buds and helps you gain weight. This shake uses Greek yogurt as its main ingredient to boost protein content and includes high-calorie ingredients like peanut butter and honey.
Ingredients
1 large banana
3/4 cup (180 mL) whole milk
3 tbsp. (21 grams) unsweetened cocoa powder
3/4 cup (170 grams) full-fat plain Greek yogurt
1 tbsp. (21 grams) honey
1 tbsp. (16 grams) peanut butter
Instructions
Combine all ingredients in a blender and blend quickly until thick and smooth. It’s recommended that cocoa powder be added gradually to prevent caking.
2. Triple Berry Smoothie with Egg Whites: Wholesome and Flavorful
This nutritious smoothie contains antioxidant-rich berries and orange juice for a refreshing flavor. To boost protein content without affecting the flavor, this recipe uses pasteurized egg whites, which are safe to consume raw.
Ingredients
3/4 cup (180 mL) pasteurized egg whites
1/2 cup (72 grams) fresh or frozen strawberries
1/4 cup (37 grams) fresh or frozen blueberries
1/4 cup (37 grams) fresh or frozen raspberries
1 small avocado (about 140 grams)
1/2 cup (120 mL) orange juice
Instructions
Combine all ingredients in a blender and blend on medium speed until smooth.
3. Green Smoothie with Greek Yogurt: Nutrient-Dense Goodness
Although weight-gain smoothies focus on calorie intake, they can also include plenty of nutritious ingredients. This protein smoothie features full-fat Greek yogurt as the base and contains nutrient-dense fruits and veggies.
Ingredients
1 ripe medium banana
1 cup (165 grams) fresh, canned, or frozen pineapple
3 cups (30 grams) spinach
1 cup (245 grams) full-fat plain Greek yogurt
6 ounces (180 mL) fruit juice of your choice
Instructions
Combine all ingredients in a blender and blend until smooth.
4. Coffee Protein Smoothie with Whey Protein: A Delicious Pre-Workout Snack
This irresistible treat combines coffee and chocolate protein powder to help jump-start weight loss. The coffee’s caffeine makes this smoothie a great pre-workout drink.
Ingredients
2/3 cup (160 mL) brewed coffee, cold, plus more if needed
6 to 8 ice cubes
1 medium banana, frozen
1 tbsp. (7 grams) cocoa powder
1 tbsp. (16 grams) almond butter
1/4 cup (25 grams) or about 1 scoop of chocolate or mocha whey protein powder
2 tbsp. (30 grams) chia seeds
Instructions
Combine all ingredients in a high-speed blender. Blend until smooth, adding more coffee to thin out as needed.
5. Apple Cinnamon Hemp Heart Protein Smoothie: A Comforting Classic
Apple and cinnamon are a comforting, tasty combo, and this smoothie adds additional nutritious ingredients to help increase the total calories. You may prefer to peel the apples before blending, but remember that apple peel contains insoluble fiber that may benefit gut health. This shake may be too big to drink in one sitting, but you can split it into multiple servings and drink it within 24 hours.
Ingredients
1 1/2 cups (360 mL) whole milk
2 small apples, washed and sliced
1/3 cup (26 grams) rolled oats
2 tbsp. (32 grams) almond butter
2 tbsp. (20 grams) hemp hearts
2 tbsp. (30 grams) chia seeds
1 medjool date
1 tsp. (5 mL) vanilla extract
Cinnamon to taste
2 handfuls of ice cubes
Instructions
Combine all ingredients in a high-speed blender and blend on high until smooth.
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12 Best Nutritional Drinks for Everyone
1. Green Tea: The Antioxidant Powerhouse
Green tea has been utilized for its health benefits for thousands of years. Packed with polyphenols, green tea acts as a potent antioxidant, helping prevent cell damage and inflammation. Numerous studies have linked drinking green tea to a lower risk of various health issues, including heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, and diabetes. Be cautious, though: sweetened green tea can be a significant source of added sugars in your diet. Consuming too many added sugars can increase your risk of health issues like type 2 diabetes and heart disease.
2. Kombucha: The Gut-Loving Elixir
Kombucha is a fermented, sweetened tea that’s fizzy and full of probiotics thanks to its fermentation process. Probiotics support gut health by introducing more beneficial bacteria to your gut. Kombucha is also a great source of polyphenols. Some evidence suggests that drinking kombucha may help lower cholesterol, prevent high blood pressure, improve liver function, and support gut health. However, research on humans is limited.
3. Pomegranate Juice: The Blood Pressure Reducer
Pomegranate juice is another beverage high in polyphenols. Several studies have found that it has health benefits. One review of 14 clinical trials found that drinking pomegranate juice daily significantly lowered blood pressure. Research also found that it can help reduce inflammation and manage diabetes. Mix pomegranate juice with sparkling water, mint, and lime for a refreshing drink.
4. Kefir: The Probiotic Powerhouse
Kefir is a fermented milk beverage made by mixing milk with kefir grains. These grains contain microorganisms like bacteria and yeast, making kefir another probiotic-rich drink. Kefir is also an excellent source of calcium and vitamin D, two nutrients people in the United States often don’t get enough of. Kefir also contains high-quality protein that can benefit your muscles and help you feel fuller longer.
5. Sparkling Water: The Exciting Hydration Option
Sparkling water is another option to keep hydrating exciting. Many flavored sparkling water options are available, from classic lime to root beer. Keep in mind that some sparkling water includes fruit juice or sweeteners. Fruit juice has some vitamins, but it could also spike your blood sugar, especially if you have diabetes.
6. Fruit Smoothie: The Fiber-Packed Snack
Smoothies are an easy way to eat more fruits and vegetables. You can load them with greens, fruits, protein, nuts, seeds, and dairy. Unlike juice, smoothies are rich in fiber. Fiber can help lower cholesterol, prevent constipation, reduce the risk of colon cancer, and keep you full. It also helps prevent blood sugar spikes, making it more diabetes-friendly than juice.
7. Coffee: The Brain Booster
Coffee contains beneficial plant nutrients, including chlorogenic acids, polyphenolics, terpenoids, and alkaloids. Research shows that drinking coffee can help prevent inflammation, liver disease, and neurological issues (disorders that affect the nervous system). It might even help prevent colon and breast cancer. Caffeine can also keep you alert. To avoid exceeding the safe upper limit for caffeine, try not to drink more than four or five cups daily.
8. Coconut Water: The Natural Sports Drink
Coconut water is often used as a natural sports drink. It contains electrolytes like potassium, sodium, magnesium, and calcium. Electrolytes help support your muscles and nerves, keep your heart rate and blood pressure steady, and balance the water in your body. The potassium in coconut water can also reduce blood pressure. One study found that drinking coconut water for one week lowered blood pressure in adults with hypertension (high blood pressure).
9. Low-Fat Milk: The Muscle Recovery Aid
Milk is a good source of electrolytes and protein. It's a great post-workout drink to support muscle growth and rehydration. It also has key nutrients for bone health, including calcium, phosphorus, and vitamin D. You can have it on its own or use it to make a latte. Drinking low-fat milk is recommended because it is lower in saturated fat than whole milk. Saturated fat can raise cholesterol, raising the risk of heart disease.
10. Cranberry Juice: The Immune Booster
Cranberry juice is a good source of vitamin C, an antioxidant that supports your immune system. It's also rich in polyphenols that help prevent inflammation. Cranberry juice also has proanthocyanidins (PACs). PACs are antioxidants that may prevent harmful bacteria from sticking to the walls of your bladder. In turn, some research shows that cranberry juice can help prevent urinary tract infections (UTIs). Cranberry juice is a common ingredient in many healthy drink recipes. Try making a mocktail with cranberry juice, sparkling water, rosemary, and ice.
11. Beet Juice: The Blood Flow Enhancer
Antioxidants give beet juice its bright red color. These compounds help neutralize harmful free radicals that can damage your cells. Beet juice is also rich in nitrate, which gets converted to nitric oxide after you drink it. Nitrate helps expand your blood vessels to improve blood flow and lower blood pressure. It also improves sports performance by getting more oxygen to your muscles.
12. Herbal Tea: The Calming Caffeine-Free Option
Herbal teas are free from caffeine and full of nutrients. They have antioxidants that keep your cells healthy and help prevent cancer, diabetes, and Alzheimer's. Each type of tea has a distinct flavor and health benefits. Ginger tea may help manage nausea, and hibiscus tea can help lower blood pressure. Experiment with different kinds to see which you like best.
Benefits of Nutritional Drinks
Packed With Nutrients in Every Sip
A single nutritional shake, especially one made with high-quality ingredients, delivers many essential nutrients. Many shakes contain reasonable amounts of protein, fiber, and vitamins. All of these components boost your health and help your body function properly. Many nutritional drinks also contain low calories, making them a wise choice for anyone trying to lose weight.
Crush Cravings for Unhealthy Foods
We all know how tempting it can be to grab an unhealthy snack or meal when hunger strikes. However, each time you give in to these cravings, you’re sabotaging your health and weight loss goals. Instead, reaching for a nutritional shake can quickly satisfy your appetite while feeding your body the necessary vitamins and minerals to function correctly.
Convenient On The Go
When running out the door, whipping up a healthy meal packed with nutrients can take time you don’t have. Instead, grabbing a meal replacement shake while on the go lets you fill up on the nutrients your body craves for energy and productivity. Nutritional drinks can benefit younger individuals with busy, hectic schedules, offering a nutritious meal replacement while out and about. Older adults can also benefit from the ease and convenience of nutritional shakes. As always, check with your doctor (and the company producing the drinks) to ensure your body receives all the nutrients you need.
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DietAI transforms calorie counting with our AI-powered calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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