Three Simple Steps for a Healthy Smoothie

Start by deciding whether the smoothie will serve as a meal, a snack, or fuel around exercise. Wendy Lopez, M.S., R.D., says a breakfast, lunch, or post-workout replacement should provide roughly 20 to 30 grams of protein per serving. Before exercise, carbohydrates deserve more emphasis. For a snack, some protein still helps with fullness.

Next, choose a nourishing liquid and add produce. Elizabeth Klingbeil, Ph.D., R.D.N., recommends low-fat or skim milk, which supplies the protein and vitamins A and D, plus calcium, found in whole milk but with less saturated fat. Ultra-filtered milk may deliver about 13 grams of protein in an eight-ounce cup, while soy milk offers seven grams in the same amount. Pick fruit to establish the flavor, then match a vegetable: mango, banana, or pineapple can work with spinach or kale; frozen cauliflower suits berries or banana; and zucchini complements strawberries, blueberries, or peaches. Even one handful of spinach adds vegetables.

Before blending, check whether the ingredients meet the smoothie’s purpose. A meal replacement can aim for five to 10 grams of fiber, with chia seeds or hemp hearts available to raise the total without changing the flavor much. Greek yogurt, nuts, or protein powder can close a protein gap. Lopez also suggests putting 10 to 20 grams of beneficial fat into each smoothie to support fullness and the absorption of vitamins A and D. Two tablespoons of peanut or almond butter provide more than that amount.