How to Make Healthy and Delicious Smoothies
Smoothies may seem like a no-brainer. Just fill a blender with fruit, ice and milk or juice, and let ‘er rip.
But upset the smoothie balance, and you’re suddenly eating 1,000 calories instead of 400. Or maybe you’re crashing after a barely-there surge in energy.
So what are the healthiest things to put in a smoothie?
1. Fruit
Fruit is a great source of vitamins, minerals and heart-healthy antioxidants. But women and people assigned female at birth only need two to three servings per day. Most men and people assigned male at birth need three to four.
Great fruits to try in your smoothie include:
- Apples.
- Bananas.
- Blueberries.
- Cantaloupe.
- Kiwis.
- Mangoes.
- Oranges.
- Peaches.
- Pineapples.
- Strawberries.
- Raspberries.
- Grapes.
- Pears.
- Blackberries.
Other tips for adding fruit to your smoothies:
Freeze single-serving baggies of fruit to replace ice for extra nutritional value.
Use fresh or frozen fruit — they’re equally nutritious. “It’s easy to find frozen bags of mixed berries at the grocery store. Just be sure to buy the plain fruit mixture, without added sugar.”
2. Veggies
Fresh veggies are a perfect smoothie addition — they’re an awesome source of vitamins and minerals with very few calories.
Spinach and kale are great in smoothies. They’re low in sugars and calories and provide more iron and protein than fruit does. They’re also bursting with fiber, folate and phytonutrients such as carotenoids, saponins and flavonoids.
But if you’re bold with your veggie selections, you may just find your new favorite flavor profile.
- Red beets.
- Bok choy.
- Carrots.
- Celery (with leaves).
- Shredded cabbage.
- Zucchini.
- Cucumber.
- Cauliflower.
Studies show that most Americans struggle to eat the recommended three-to-five servings a day.
Veggies can help:
- Support a healthy weight.
- Keep bowel movements regular.
- Fight inflammation.
- Decrease the risk of chronic disease.
3. Protein
Pack multiple servings of protein, a great energy source, into each smoothie. This will stabilize your blood sugar and keep you full.
Great protein options include:
- Whey or pea protein powder.
- Greek yogurt.
- Nuts and nut butters.
- Hemp and chia seeds and ground flaxseed.
- Soft or silken tofu.
Greek yogurt, milk and milk alternatives
Dairy products can help make your smoothie a true meal replacement that keeps you satisfied. Plain Greek yogurt is a nice alternative to protein powders, which often come with added flavors and sugars. We recommend plain Greek yogurt, which has almost double the protein of other yogurts. For fewer calories, choose nonfat or 1% plain.
Nuts, nut butters and seeds
Nut butters, nuts and seeds provide protein — and heart-healthy fat.
Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake. Ground flaxseed is another great option. It’s a source of omega-3 fat and provides extra protein and fiber.
If you want to try chia seeds instead, try 1 tablespoon in your smoothie. The serving contains 70 calories, 2.5 grams of protein and 5 grams of fiber.
Another way to add a healthy fat to your smoothie other than nuts and seeds? Try 1/4 of an avocado (about 80 calories). It adds a creamy texture along with 5.5 grams of healthy, unsaturated fats and 3 grams of fiber.
