Whether you enjoy smoothies for breakfast, a snack or even dessert, they're a great way to increase your daily servings of fruits and vegetables. But depending on the ingredients they're made with, smoothies can quickly become heavy on calories and filled with sugar. One of the healthiest ways to enjoy a smoothie is to make your own so you know how much of and what foods you are getting.
Wondering how to make a smoothie? A healthy smoothie should include some protein and fiber to help keep you full and provide antioxidants, vitamins and minerals—typically from fruits and vegetables.
Need inspiration? Check out the best ingredients to choose from—and the ones to limit.
Adding protein helps make your smoothie more satisfying. Protein helps fill you up, and there are plenty of ways to add it to your smoothie without using protein powder. If you do want to add protein powder, choose one without a lot of extra ingredients and no added sugars or sweeteners. Or try adding one of these protein-rich ingredients below.
Pretty much any fruit is great for smoothies. Use fresh fruit, frozen fruit or fruit canned in water or its own juice. One great tip is to freeze your fresh produce if you know you won't get to eat it before it goes bad. This works with overripe bananas, strawberries, blueberries, sliced apples and more.
Use raw or frozen vegetables. Usually, the sweetness of the fruit masks the vegetable flavor, but you may need to play around with combinations and amounts to find what works for you. These veggies are all a good place to start.
Add these to boost the nutrition even more or add to the flavor of your smoothie. Flax and chia seeds add omega-3s and protein, and oats deliver healthy fiber. Spices and extracts, like vanilla, add fun flavor.
Flaxseed
Chia seed
Old-fashioned oats
Spices (cinnamon, nutmeg, ginger)
Vanilla extract
Coconut water
Unsweetened cocoa powder
Smoothie Ingredients to Choose Less Often
To keep your smoothie as healthy as possible, choose these ingredients less often. All these ingredients provide more calories in the form of added sugar—in some cases without many nutrients—and turn your healthy smoothie into more of a milkshake.
Sugar-sweetened fruit juice or concentrate
Flavored yogurt
Flavored kefir
Whipped cream
Ice cream
Sorbet
Sherbet
Chocolate syrup
Chocolate milk
Canned fruit in syrup
The Bottom Line
Smoothies can be a healthy, nutritious addition to your day—any time of day. Making your own smoothies allows you to tailor them to your taste buds and nutritional needs. Including fruits and vegetables, a protein source and flavor and nutrition boosters make the tastiest, nutrient-dense smoothies that will satisfy your taste buds and appetite.
Protein, such as a commercial protein powder, Greek yogurt (which is higher in protein than regular yogurt) or nut butters. Fruit, including berries, mango, bananas and avocado. Greens, such as spinach or kale. A liquid base such as dairy or plant-based milk, water or fruit juice.
There are endless ingredients that you can include in a smoothie, but the healthiest way to make one is to include a balance of protein, carbohydrates and fats. According to registered dietitian Kate Regan, this three-part formula is the key to creating a healthy smoothie.
For those who want to consume smoothies with bananas, or other high PPO activity fruits and vegetables such as beet greens, the suggestion is to not combine them with flavanol-rich fruits such as berries, grapes and cocoa.
This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.
Fiber keeps you full: Blend a variety of fruits (banana, strawberries, oranges) and leafy greens (spinach, kale, chard) together to create a high fiber drink that'll keep you full and satisfied. Simple portion control: Measure out the ingredients you add to the blender to make portion control easy.
The best low-calorie milk for smoothies is unsweetened almond milk. If you're watching your calories, avoid cow's milk, goat's milk, and oat milk. These kinds of milk are high in sugar. Cow's and goat's milk is high in fat content, too.
Commercially prepared and store-bought smoothies often contain added sugar, honey or other sweeteners, protein powder that's often sweetened, or milk, yogurt, nut butters and other ingredients that make them more filling — and more palatable — but also add calories.
New Research Reveals Why You Shouldn't Add a Banana to Your Smoothies. Researchers have found that the enzyme polyphenol oxidase (PPO) in certain fruits like bananas can reduce the absorption of heart-healthy flavanols, especially when combined with flavanol-rich ingredients like berries.
1. Grapefruit. Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss. Half a grapefruit, or 123 grams (g), contains just 37 calories but provides 51% of the Daily Value (DV) of vitamin C. Red varieties also provide a small amount of vitamin A ( 3 ).
The best green smoothies for weight loss are low in calories and high in fiber and protein. They may include ingredients like spinach, almond milk, blueberries, and avocado.
Both have protein that helps keep you feeling full and energized. It's like having two awesome friends – each with their own strengths! So, whether you go for milk or yogurt in your smoothie, you're making a tasty and nutritious choice.
Smoothies rich in fiber and protein keep you full longer, while those made with fruits and vegetables increase your daily vegetable servings. As long as you are drinking smoothies made from a variety of fruits and vegetables and low in refined sugar, there would be no problem with consuming smoothies every day.
Introduction: My name is Kelle Weber, I am a magnificent, enchanting, fair, joyous, light, determined, joyous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
:max_bytes(150000):strip_icc()/37594111-7cca6680d6f545538842ed280ec01d37.jpg "Healthy Smoothies: Best Smoothie Ingredients and 10 to Ditch (1)")
:max_bytes(150000):strip_icc()/37588011-697eeab53eea4e19ac3f8eac887d9b3f.jpg "Healthy Smoothies: Best Smoothie Ingredients and 10 to Ditch (2)")
:max_bytes(150000):strip_icc()/38793931-85cadeaa55cb45a08748e69c0755a6d1.jpg "Healthy Smoothies: Best Smoothie Ingredients and 10 to Ditch (3)")
