7 Essential Tips for Making the Healthiest Smoothies at Home

1 Keep Your Portion Sizes in Check

One of the main problems with smoothies is that they are often supersized, leading to accidental overconsumption. When you make or buy a smoothie, consider the actual volume of the drink you’re sipping. The right serving size for a snack smoothie is only about 1 cup (8 oz). Many store-bought options are actually loading you down with four or more portions in a single cup.

2 Limit Your Smoothie to 300 Calories or Less

Ensuring your smoothie stays within a healthy calorie range is much easier when you control the ingredients at home. Keeping your serving to 1 cup makes it simple to ensure you stay under the 300-calorie mark. That’s not so simple when you head to a juice bar for your fix. Most established chains post their nutrition info on-site or on their website, so be sure to do a bit of research. For more guidance on balancing your nutrients, check out Healthline's expert guide.

3 Boost Satiety with a Protein Source

The fruit you use to make your smoothie is definitely healthy and will pump you up with loads of nutrients, but fruit alone often lacks the protein needed to keep you full. Your body needs protein for sustained energy and to control your appetite throughout the morning. It’s also linked to better concentration and productivity. If you are looking for more ways to get more protein, try adding skim milk, Greek yogurt, or a tablespoon of nut butter to your blend. Yum!

4 Use Fresh or Frozen Fruit over Canned Options

Canned fruit is often prepared with heavy syrups, which translates to loads of extra sugar and empty calories. Choose fresh or frozen fruits instead to get all the nutrients and taste without the unnecessary additives. The great thing about frozen fruit is that it gives your smoothie a thick, creamy texture without needing ice. Here are some of the best fruits to keep in your freezer:

5 Toss in a Few Veggies for Something Really New

Veggies are turning up in smoothies more and more often, and for good reason. They contain vital nutrients that some fruits might lack, but they are significantly lower in natural sugars and calories. Most of the time, the sweetness of the fruit completely covers up the flavor of the vegetables. Try adding carrots, leafy greens like spinach, or even half an avocado for healthy fats. Just remember to be mindful of which ingredients to keep out of the blender to maintain the health benefits.

6 Try Exotic Add-Ins so You Don’t Feel Deprived

If you’re used to a huge smoothie filled with sherbet or fro-yo, it might be hard to make the transition to a cleaner habit. If that’s the case, try beefing your smoothie up with flavorful, nutrient-dense additions to make them feel more decadent. Try grated ginger, cinnamon, chia seeds, vanilla extract, or coconut water. You can even experiment with superfoods like spirulina or maca powder. According to the Academy of Nutrition and Dietetics, these small additions can significantly boost the nutritional profile of your drink.

7 Know Which Ingredients to Keep out of the Blender

Now that you know what to put in your smoothie, it’s time to identify what you should avoid. By keeping these high-sugar items out of your blender, you make it much easier to create a drink that fits your fitness goals. Things to stay away from include sherbet, full-fat dairy items, sugary fruit juices, whipped cream, and flavored syrups. These turn a healthy drink into a dessert very quickly!

What’s your favorite kind of smoothie? How do you keep it healthy? Let us know in the comments below!