When is Liquid Nutrition Better for You?
Just like the food we eat, the beverages and other things we “sip” can have an impact on our health as well, positively or negatively.
So, what is liquid nutrition, why would you choose it or need it, and what are your better liquid nutrition choices?
Liquid nutrition simply refers to food in liquid form that can be sipped rather than chewed for a healthy dose of nutrients.
Why would you want or need liquid nutrition? Here are some pros:
Easy- there’s nothing easier than grabbing a green juice or smoothie when you’re on the go. Fortunately, these can be loaded with vitamins, minerals and antioxidants
Necessary-sometimes it’s necessary to turn to liquid. Maybe you’re not feeling well and have little appetite. In these times, liquids like juices, smoothies and soups are a convenient way to still take in the nutrients you need and make less work for your body (which may be otherwise engaged in fighting infection or other health challenge)
Digestible- when your digestion feeling like it’s off and maybe bloating or constipation is happening, liquid nutrition can be a great nutrient-rich alternative to solid food as it makes less work for your digestive system
Stress- in times when you feel stressed or overwhelmed, your body re-prioritizes and moves digestion down on the list of things it needs to do at that time (like helping you cope). That means your body will struggle to digest solid food and absorb its nutrients. This is a great time to get your nutrients in a liquid form instead which is easier on your digestive system.
When choosing liquid nutrition, follow these 4 guidelines:
Quantity- Even if your smoothie has a lot of great high-quality ingredients, it’s not an excuse to drink an unlimited amount. If you pick up a ready-made bottled juice or smoothie, read the label (especially the serving size) so you know how much you’re getting. Often, I see that people read the bottle thinking the nutrition ingredients apply to the whole bottle, but when you look at the servings per container, there may be 2 or more. That means you might be getting more than twice the calories (or sugar, depending on the drink) than you thought. Ideally stick to no more than 16 oz at one time. It is very personal, though, because if you’re someone with CF who is trying to gain weight and your digestive system can tolerate it, drinking more can be appropriate.
Quality-In the same way that you would choose organic broccoli or chicken without hormones added, be a detective when it comes to your liquid nutrition. Choosing organic is the best way to make sure there are no artificial colors or other harmful ingredients
Nutrient balance- In general, at every “pit stop,” or eating occasion, you should aim for one serving each of protein, fat and carbohydrate. Every liquid nutrition pit stop doesn’t need to include all of these, but your total pit-stop should. That means you might need a handful of nuts with your green juice if it contains no fat or protein. If , however, you’re focused on liquids because your digestion is off, then stick to liquids and just try to include a variety of colors in your liquid nutrition choice (like a mixed green juice, smoothie with protein powder and fruit or a pureed soup with several veggies included).
Frequency-If you’re hitting the ideal nutrient balance, you shouldn’t be hungry for about 2 1/2 to 3 hours after finishing your liquid nutrition meal, so make sure it’s satisfying to your individual body.
Here’s a recipe for Roasted Garlic and Asparagus Soup (Serves 4)
Ingredients:
4 cups asparagus, trimmed and cut in half
10 cloves of garlic, peeled and cut in half
1/2 yellow onion, cut into thick slices
1/4 head of cauliflower, cut into florets
2 cups organic baby spinach
1 Tbsp extra-virgin olive oils
1/2 tsp sea salt
3 cups vegetable broth
Directions:
Preheat oven to 350 degrees and line a large baking sheet with parchment paper
Toss asparagus, garlic, onion and cauliflower with olive oil and arrange in a single layer on the sheet. Season with salt and bake for about 40 minutes until veggies are soft. Toss veggies halfway through to prevent burning
Meanwhile, pour vegetable broth into a large saucepan and add spinach. Heat to a simmer just until spinach wilts
Working in batches, transfer broth/spinach mixture and roasted vegetables to a blender or food processor and puree until smooth. You can also use an immersion blender to puree the mixture. Add more broth if soup is too thick
This soup is delicious, nutritious (rich in Vitamins A and K, selenium among others), anti-microbial, and supports liver and cardiovascular health too!
Enjoy and be well!
