How to Make Smoothies That Are Actually Good for You

Smoothies are a quick and delicious way to boost your nutrition, but not all smoothies are created equal. Some can be loaded with sugar and empty calories, turning a healthy drink into a dessert. Here’s how to create smoothies that are both nutritious and satisfying.

Start with a solid base. Unsweetened plant-based milk, low-fat dairy, or plain water are great options to keep your smoothie light and healthy. Avoid fruit juices as they can add a lot of sugar without the fiber found in whole fruits.

Add a variety of fruits and vegetables. A good rule of thumb is to balance sweet fruits like bananas, berries, or mangoes with nutrient-dense vegetables such as spinach, kale, or cucumbers. This not only reduces sugar content but also boosts the fiber and vitamin content.

Incorporate a protein source to make your smoothie more filling. Options like Greek yogurt, silken tofu, protein powder, or a handful of nuts and seeds will help keep you energized and satisfied longer.

Don’t forget healthy fats. A tablespoon of nut butter, chia seeds, flaxseeds, or avocado can add creaminess and essential fatty acids that are great for heart and brain health.

Limit added sweeteners. If you want a sweeter taste, rely on natural options like dates, a drizzle of honey, or simply add more ripe fruit. Overloading with sweeteners can turn your smoothie into a sugar bomb.

Boost the nutrition with superfoods. Ingredients like matcha, spirulina, cacao powder, or a dash of cinnamon can elevate the flavor and nutrient profile of your smoothie. Choose these based on your health goals and taste preferences.

Keep portion sizes in check. It’s easy to go overboard with ingredients, which can lead to an overly large smoothie. Stick to a single serving size by using about one to two cups of liquid and a cup of fruits and vegetables.

Finally, experiment and find your favorite combinations. Some classic ideas include a green smoothie with spinach, banana, and almond butter; a tropical mix of mango, pineapple, and coconut water; or a chocolate-peanut butter blend with cocoa powder, banana, and Greek yogurt.

By focusing on whole, nutrient-dense ingredients and avoiding excess sugars, you can enjoy smoothies that are truly good for you and