Smoothies: They are either a haven for a load of caloric or high sugar ingredients or the smartest choice you can make for your health and weight. The specific nutrient composition is responsible for which side of the health coin your smoothie will choose.

Like other inherently healthy foods such as salads and soups, smoothies have to be organized in a way that the ingredients fit into your food plan and align with your weight goals. Simply because ingredients are deemed “healthy” doesn’t mean it isn’t possible to have too much at one time. And that’s just what adding a load of items without measuring or figuring out how it fits into a balanced meal or snack would do to your smoothie.

WHAT YOU SHOULD LOOK OUT FOR:
Creating a smoothie with the right balance of nutrients is easy. For a snack, simply add one source of protein and 1 cup of fruit, bearing in mind that 1/4 cup of mango or 1/2 banana, common smoothie ingredients, already serves as 1 fruit serving. You can opt to add a tsp of a superfood such as chia seed or cacao powder for a boost of fiber, vitamins and antioxidants, but anything more will then have to “count” nutrition-wise in the overall smoothie. I also give clients the choice of adding in 1 cup of unsweetened almond milk as a base that add a lot of flavor, vitamin E, calcium with little added calories. And seriously, don’t insult your smoothie with adding sweeteners. It’s highly unnecessary and actually a great way to train your kids and yourself to rely on natural sweetness of fruit sugars. Trust me, your palette adjusts over time if you keep consistent to a lower level of any form of sugar.

Want to turn this smoothie into a meal? Simple. Double the protein amount and if it’s for lunch and dinner especially, add in those greens! It only changes the color without affecting taste, yet jams your smoothie with a load of fiber, fluid and nutrients.

Pineapple Mint Smoothie

1 cup pineapple “bits” (Trader Joe’s brand)

1 tbsp hemp seeds

1 scoop vanilla unsweetened whey protein powder (I used @solgar )

~6 mint leaves 

Juice of 1/2 lemon

Rind of 1/2 lemon

1 cup almond milk, unsweetened (I used almond breeze)

Blend all ingredients to fully combine!

Cherry & Vanilla Smoothie

2c frozen cherries

1 scoop vanilla whey protein powder

1 tsp hemp seeds

1 6oz vanilla Greek yogurt (I used chobani less sugar)

1c almond milk, unsweetened

1 cup ice

Blend ingredients & enjoy!

Berry & Chia Smoothie

2c mixed berries (blackberries, raspberries, strawberries)

6 oz Chobani Raspberry “Less Sugar”

1 tbsp chia seeds

1 cup almond milk (can add for a looser consistency)

Blend ingrediets & enjoy!

Frozen Peaches Cinnamon Smoothie

2 cups frozen peaches

1 cup almond milk

3 dates

2 tsp cinnamon

1 tsp vanilla

1/4 cup almonds

Blend ingredients & enjoy!

Natural Peanut Butter & Banana Smoothie

2 tbsp cacao nibs

2 cups ice (if banana not frozen)

1-2 cups vanilla almond milk unsweetened

1 scoop chocolate protein powder (bobs red mill)

2 bananas

3 tbsp natural crunchy peanut butter

Blend ingredients & enjoy!