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Eat, Drink, and Be Healthy

How to Make a Healthy Smoothie

Here’s some tips on how to make a balanced smoothie and feel satisfied after drinking it:

Smoothies are a great way to add in some extra whole foods and you can absolutely make it a healthy meal or snack option. It’s important to add ingredients that are not only flavor but help keep you satiated and full. Choosing different macronutrient and food groups can help create a balanced smoothie. Check out these ideas for how to make a healthy smoothie satisfying and tasty!

Ingredients For How to Make A Healthy Smoothie:

1.) Pick a Liquid

  • I would suggest an unsweetened liquid to avoid added sugar or unwanted ingredients like milk, plain soy,  almond milk, nut milks, coconut milk, water, brewed tea or coffee even! You’ll get enough sweetness and carbohydrate from fruit. Make sure to read those labels! For example your nut milk may be contributing more fat or your coconut milk may have added sugar, it can be tricky.

2.) Pick a Vegetable

  • Leafy greens, squash, zucchini, jicama, beets, tomato, cucumber, broccoli, celery! Try some new veggies and change it up from the ol’ spinach and kale.

3.) Pick a Fruit

  • The choices are endless. I suggest keeping to 1-2 servings of fruit per smoothie. Refer to the RDRx Meal Planning Guide on fruit serving sizes (1 banana = 2 servings)

4.) Pick a Protein

  • Milk or plain greek yogurt (soy or regular), cottage cheese, protein powder (unflavored preferably, limited ingredients), or collagen.
  • If vegetarian or vegan: nuts, seeds, oats, quinoa, and tofu can all be a  source of protein but will often contribute to your carb or fat count.
  • You typically do not need more than 25-30 grams of protein.

5.) Pick a Healthy Fat

  • Avocado, nuts, seeds, nut/seed butters, tahini, tsp olive oil, chia, and flax are all easy to blend in, to get those extra heart healthy fats. Watch your portion size! Fat can add up quickly in calories.
Pro Tips for Making Healthy Smoothies:
  • Make your smoothie bags for the week and freeze them. Saves time in the morning.
  • Don’t overdo it on the fruit or other carb sources. Try to get a balanced variety of macronutrients to keep you full and satisfied.
  • Change it up! Use leftover veggies, a tropical frozen fruit or a different nut butter to keep things exciting.
  • Add some antioxidant flavors like cinnamon, nutmeg, turmeric, ginger, mint, vanilla
  • Get yourself a travel cup and bring it to work
  • I invested in a high quality blender and am so glad I did! Not only for smoothies but soups, nut butters, hummus, purees, etc. Vitamix all the way!
RDRx Nutrition Smoothie Recipes:

Blueberry Banana Ginger Smoothie

Green Machine Smoothie

Mango Spinach Smoothie

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