The Do’s and Don’ts of Making a Healthy Smoothie

The Do’s
- Do choose smoothies for a refreshing snack or breakfast item, or an after-work picker-upper.
- Do include vegetables in your smoothies. Mixing spinach, kale, cucumbers or other vegetables is a great way to get that extra serving and still have a great tasting snack.
- Do use fresh or frozen ingredients. Frozen fruits and veggies have all the same nutrients as fresh and are less expensive.
- Do make a smoothie the night before and keep it in the refrigerator. They are great on-the-go choices for busy mornings.
- Don’t assume that all smoothies are healthy. Many smoothies from restaurants are too big and contain lots of added sugar.
- Don’t choose syrup made smoothies. Try to find a smoothie shop that uses whole fruits instead of pre-made mixes or make your own at home.
- Don’t over-do it on the fruit juices, choose low-fat milk or yogurt as the base to a healthy smoothie.
- Don’t forget the protein. Choose nut butters, Greek yogurt, protein powder, low-fat cow’s milk or oats to add protein staying power.
Below are recipes for smoothies that are good and good for you:
Peanut-Butter Banana Smoothie
1 small or ½ large banana
½ cup skim milk or almond milk
1 tablespoon reduced-fat peanut butter or almond butter
210 calories, 36g carbohydrate, 8g protein
Mixed Fruit Smoothie
1 cup mixed fruit or berries (frozen or fresh)
½ cup vanilla or Greek yogurt
1/3 cup skim milk or almond milk
1/3 cup frozen or fresh spinach
223 calories, 43g carbohydrate, 12g protein
Pumpkin Smoothie
½ cup skim milk or almond milk
1 small banana or ½ large banana
1 teaspoon brown sugar or honey
Blend until smooth
195 calories, 50g carbohydrate, 6g protein
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