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

• 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

1 teaspoon cinnamon

5-8 ice cubes

Blend until smooth

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

5-8 ice cubes

Blend until smooth

223 calories, 43g carbohydrate, 12g protein

Pumpkin Smoothie

1 cup pumpkin puree

½ cup skim milk or almond milk

1 small banana or ½ large banana

1 teaspoon brown sugar or honey

2 teaspoon cinnamon

5-8 ice cubes

Blend until smooth

195 calories, 50g carbohydrate, 6g protein

About the Author

Kate Watts, RD is a Dietician with the Cone Health Nutrition and Diabetes Management Center