A smoothie can be a quick and easy way to get more fruits and vegetables into your eating pattern. Whether using them as a meal replacement or a pre- or post-workout snack, they offer a host of benefits for our diet.
"Smoothies can be a convenient and refreshing go-to meal as long as it's well-balanced," says Fatima Zamudio, a registered dietitian at Houston Methodist. "They are a great way to increase whole plant foods, fiber, variety and just boost nutrients and support energy levels in our diets too, especially for people that tend to skip breakfast. I love how you can change them up, and they're very versatile."
Let's break down the do's and don'ts of making a balanced smoothie for maximum nutrition.
Do: Have fiber, protein and healthy fat in every smoothie
Whether you're making a smoothie as a meal replacement, workout recovery or a quick snack, the core components remain the same: fiber, a protein source and healthy fat.
Fiber
Smoothies can be a delicious way for someone to increase their fiber intake. The American Society for Nutrition estimates that fewer than 1 in 10 U.S. adults meet government recommendations for fiber intake — 25 grams a day for women, 38 for men. Dietary fiber helps with much more than just promoting healthy bowel movements — it can aid in lowering cholesterol, blood pressure and inflammation and can even promote stable blood sugar levels.
So which fruit and vegetables pack a fiber punch? Berries, which can lend a natural sweetness to a smoothie, are rich in fiber: A cup of raspberries or blackberries provide eight grams of fiber, a cup of blueberries four grams and a cup of strawberries three. Bananas, which are great for making a smoothie creamy (especially when frozen), provide three grams of fiber.
Plus, some fiber workhorses double as healthy fat options as well. More on that below.
Related: High-Fiber Foods: How to Get More Fiber In Your Diet
"To start, focus on the fruits and vegetables you already enjoy," Zamudio says. "Berries are a great source of antioxidants. Leafy green veggies, like spinach and kale, are good options and used often. But depending on what type of smoothie we're making, veggies such as zucchini, frozen riced cauliflower, beets, carrots and even sweet potatoes are great to consider. There aren't certain fruits and veggies you must use — it's all about preference and then trying to add variety, if possible."
Zamudio says another way to add fiber to promote satiety in a smoothie would be to use rolled oats. They can add creaminess to a smoothie, so you could try a one-fourth cup of rolled oats, or even a third, depending on how satiating you're looking to make your smoothie.
Protein
Protein is an essential macronutrient which, along with fiber, helps us feel full for longer. How much protein to include in a smoothie will come down to whether you're making it for a snack or meal replacement. In general, a "snack" smoothie would include 10 grams of protein and be anywhere from 150 to 300 calories. A meal replacement smoothie should include at least 20 grams of protein and be anywhere from 400 to 800 calories. These are general guidelines, and your needs will vary depending on your goals.
What are good protein sources to use in a smoothie?
"Some great whole-food sources of protein include nuts and seeds, which are also healthy fats. You could also use silken tofu or an unsweetened plant-based milk, whether it's soy, pea or almond milk with added protein, or cow's milk," Zamudio says.
Another popular smoothie protein source is yogurt — options can include plain low-fat Greek yogurt or plant-based yogurt. Low-fat Greek yogurt can have anywhere from 15 to 20 grams of protein per cup. Plant-based yogurts only yield anywhere from three to 10 grams per serving depending on the base milk, whether it's soy, coconut, almond, oat or cashew. Like nuts and seeds, some plant-based yogurts can also serve as your healthy fat in the smoothie.
"Let's say you use cashew yogurt, that's going to add a little protein and be a healthier fat, too," Zamudio says. "It would also be another way to make it creamy."
Want a more non-traditional protein option that can offer protein, fiber and subtle creaminess to a smoothie? Beans.
"Something that might be a little different to include in a smoothie are actually white beans," Zamudio says. "I like to get no-sodium or low-sodium canned white beans, like navy beans or chickpeas, rinse them and freeze them to have on hand for smoothies."
If you want to try beans in your smoothie, Zamudio recommends starting with one-fourth of a cup or one-third and then building your way to a half cup since beans are rich in fiber. She says that using a half cup of beans, depending on the type, could add eight to nine grams of protein.
Do you have to use protein powder in a smoothie?
Zamudio emphasizes that protein powder isn't a necessity to make a smoothie, especially if you are focused on using whole foods.
Protein powders are considered dietary supplements and are not regulated by the U.S. Food and Drug Administration, meaning there is no safety or purity testing. Zamudio notes that studies have shown that heavy metals, such as cadmium, lead and mercury, and arsenic have been found in small amounts in protein powder, a concern if you regularly consume protein powder. If you want to use a protein powder, she suggests looking for ones that have been independently evaluated — though those may be pricier.
"I recommend that they're third-party tested," Zamudio says. "Some protein powders may be cleaner and have simple ingredients like chia or pumpkin seeds, which you could just buy and add yourself, right? It's going to be more expensive because it is concentrated and in a powder form."
Healthy fats
Using a healthy fat is key to ensuring that your smoothie isn't going to leave you feeling hungry soon after your glass is empty. Using whole-food healthy fats can also give you benefits such as omega-3 fatty acids and fiber, both part of a heart-healthy diet. For a single-serving smoothie, you'd need one to two tablespoons of healthy fat.
"As far as the healthy fats, almonds, walnuts, chia, flax and hemp seeds are great choices," Zamudio says. "You could also do tahini, which is ground sesame seeds, or any nut butter, whether it's almond, peanut butter, are all good options."
For people with nut allergies, seeds or half of an avocado can be used in a smoothie, or using a full-fat yogurt can also be used as a fat source.
Do: Balance the nutrition and flavor
There can be some trial and error to find the flavors and textures you enjoy in a smoothie. This is where imbalances can creep up that may go against your goals.
"What I find is that some people may say, 'I had a smoothie, but I didn't really feel satiated,'" Zamudio says. "Often times it is because they're just using fruit and a liquid or just adding a little bit of veggies. That's not going to be enough and can result in experiencing hunger shortly after consumption. Adding both protein and a healthy fat is going to create balance and promote satiety."
Another way people trip up making smoothies is adding too many veggies and end up making something that is unappetizing.
"If we do too much and add too many ingredients, we can end up with a swamp smoothie," Zamudio says. "It has a swampy-like color, a darkish green or gray, and may taste a little weird, where you think, 'What did I just create?' So try to keep the ingredients list simple to avoid the swamp."
To make sure things stay balanced, consider this simple base recipe to make a single smoothie:
- 1 cup leafy greens or other vegetables
- 1 cup liquid
- 1 cup fruit
- 1-2 tablespoon healthy fat
"As long as it's well-balanced, it should be pretty satisfying," Zamudio says.
Don't: Think ingredients have to be fresh; frozen is OK
When we start to prioritize eating more fruit and veggies (even to just blend them), it might be easy to assume you should get everything fresh from the produce department. The reality is frozen fruits and vegetables make creating smoothies easy, convenient and more affordable.
"You're going to retain the nutrients with frozen fruits and vegetables," Zamudio says. "Usually, the produce is picked at its peak and flash frozen, so sometimes the produce in the freezer can be better than fresh produce, especially if it's not in season and coming from long distances."
Zamudio says that since most folks find smoothies more appealing when colder, frozen fruit and veggies are often more convenient. They can save you the step of washing and prepping produce as well as using ice, which can dilute the flavor.
"As far as the frozen or fresh ingredients to choose, I would say this is based on preference and what you have on hand," Zamudio says. "Freezing your own fruit or veggies, especially if you will not be able to use them before they go bad, is a great way to make premade smoothie bags that are ready when you need them while also helping to decrease food waste."
Do: Consider consistency
Smoothie consistency is another trial-and-error element to find what you prefer. Would you like something that's thinner, more akin to a kefir or milkshake consistency? Or would you prefer a thicker consistency, almost like a frozen dessert or a smoothie bowl where you'd eat it with a spoon instead of a straw?
"It is usually best to start off with one cup of liquid for a single serving and go from there," Zamudio says. "Consistency will depend on what liquids you use, and you can always mix it up. You could use a half cup of yogurt and a half cup of water, or a half cup of water and a half a cup of soy milk. Or if somebody wants to do a more tropical-style smoothie, they could use half a cup of coconut water, preferably with no added sugar, and then half a cup of water."
The previously mentioned bananas, oats, and healthy fats can also help give a smoothie that creamy and thick texture. But if you want something that's quick and easy-to-drink, you may want to increase liquid to make a thinner consistency.
Do: Evaluate supplements, superfoods
Smoothies may seem like a blank canvas to be able to add in supplements to boost nutrition or other aspects of our health, whether it is superfoods, greens or collagen powders … the list could go on. But are they necessary?
"There's a lot of popular superfood powders and supplements that are quite expensive, ranging from $50 to $60 or more," Zamudio says. "But I would say that what's most important when we're talking about improving our health is the overall eating pattern. The smoothie is just one element of it, right? So making a variety of balanced smoothies with different fruits, veggies and other plant food sources can give you varied antioxidants and anti-inflammatory properties that no single powder is going to offer. Focus on mixing it up, and these supplements aren't necessary."
There is no cheat code to overall wellness: if a supplement sounds too good to be true, it's probably because it is. That said, if you want to use supplements, Zamudio advises evaluating any supplement powders as you would protein powders. Make sure they are third-party tested and come from a brand you trust.
Do: Be mindful if you use sweeteners
While whole fruit should be able to impart a natural sweetness to a smoothie, we may still want to use a bit of sweetener. Still, Zamudio says to keep track of all the added sugar in your smoothie.
"Added sugar can come from fruit juices, milks, especially some of the plant-based milks as they can contain a lot of added sugar if you're not paying attention," Zamudio says. "Flavored yogurt is another high-sugar product that can sometimes contain up to 13 grams of added sugar or more. So, if we add some honey or some maple syrup on top of this, then we may be creating a sugar bomb smoothie that could leave us feeling hungry or drained not too long after consuming."
Zamudio recommends blending your smoothie and tasting it before adding any additional sweetener, since it can be easy to overdo it and make your beverage too sweet.
"If you're making a particular smoothie recipe, make it first with all the ingredients except the sweetener," Zamudio says. "And if you feel like you want to use some, then add it, but start with less than the recipe calls for first. Ideally, we want to cap any sweetener to a teaspoon per serving, so if a recipe is calling for more than a single serving, it may be too much."
Don't: Add too much fiber too soon
We might start making smoothies when we're trying to start a new habit or modify our diet. Keep in mind that if you're currently not consuming much fiber, adding a lot of fiber-rich foods too soon can lead to stomach upset.
"Adding a lot of fiber to a smoothie could potentially cause some bloating or gas, especially if we're adding large amounts of cruciferous veggies, like kale or cauliflower, into our smoothies," Zamudio says. "This can happen if we sharply increase our fiber intake. Plus, pay attention to the fiber content and any artificial sweeteners of any supplements or protein powders you use, as this can also cause some GI upset."
Do: Consider the calories of your smoothie
Smoothies are endlessly customizable, which can make them a quick and easy snack or meal. And even though smoothies can contain fruit and veggies, we do need to keep calories (and our goals) in mind.
"We have to be mindful of calories and portions even with healthier food and ingredients," Zamudio says. "It depends on the individual and their needs. Maybe for some people, a smaller smoothie is going to be a snack and for others a lunch or breakfast meal, but if my energy needs are a lot higher, I am going to add more calorically dense ingredients. That's going to be a different experience to someone looking to lose weight."
The ingredients most likely to be calorically dense in a smoothie are the healthy fats, including nuts, seeds, nut butters and avocado. Using less fat may be appropriate for a snack smoothie, but you may opt to use more if making a meal replacement.
"Ingredients can add the calories pretty quickly," Zamudio says. "If we're not careful, smoothies can be an unintended source of weight gain, especially if we're not mindful of portions."
If the smoothie you've made is higher in calories than you expected, you can split it into two servings.
Don't: Think fruit juice is a fast track to flavor, nutrition
We're basically making a beverage when we make a smoothie, so fruit juice can speed up the process, right? Unfortunately, if you use fruit juice, you might miss out on some of the health benefits.
"It's better to use fresh or frozen fruit because many fruit juices have added sugar, or it's a concentrate and not the actual juice," Zamudio says. "And if we're talking about pure 100% juices, those can be expensive. Plus, juices won't contain all the fiber or nutrients that you get from the whole fruit, which can result in a less satiating smoothie."
If you choose to use fruit juice, Zamudio says to be mindful of the portion, and to aim to use no more than half a cup as part of your total cup of liquids.
Do: Follow the same rules for your smoothie bowls
Smoothie bowls have become popular and can be appetizing for those of us who prefer to eat our calories rather than drink them.
"It's pretty much just a smoothie in a bowl, usually with some toppings," Zamudio says. "Açai bowls are a common example. The same recommendations apply to create a balanced smoothie bowl because, essentially, it's just pouring the smoothie into the bowl and eating it with a spoon."
Where folks can get in trouble with smoothie bowls are the toppings, even if those ingredients are healthy, such as nuts, dried unsweetened fruit, cut fresh fruit, unsweetened coconut shreds and more. You want to take all the ingredients of the bowl you'll use into account, which can affect how you make the smoothie itself.
"Maybe you use half a banana in your smoothie, and you use the rest of it sliced on top of the bowl," Zamudio says. "And if we didn't use nut butter or seeds in the smoothie, we could sprinkle seeds or drizzle a little bit of peanut or almond butter or even tahini, if you like that more earthy flavor on top. Perhaps you use less plain yogurt in your smoothie to then use a dollop of it on top for a sweet and tart combination?"
Other popular toppings include granola, muesli and cereals. Zamudio says if you choose to use any of these crunchy options to be mindful of your portion and added sugars, as some granola options can be higher in calories and fat.
Don't: Assume a fast-casual or store-bought smoothie is healthy
Life happens. When we're on-the-go or time strapped, we may need the convenience of a premade smoothie. That's why reading the nutrition facts label and ingredients list can be helpful in considering what to select and if it would make a healthy snack or meal replacement. Many premade smoothies available at the grocery store or even fresh ones made at fast-casual juice or smoothie spots can be high in carbohydrates and sugar and low in the nutrients that are going to help you stay full, such as fiber and protein. Some of these smoothies are made with ingredients such as sherbet or fruit juices, which would make them more like desserts rather than a meal replacement.
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"Look at the nutrition label or look up their nutrition facts and ingredients on their website or in the restaurant if its available," Zamudio says. "You want to look at not just the calories, but the added sugar, fat content and the ingredients, while thinking about balance and your needs. What protein does it have? How much fruit does it have? Does it have veggies, a healthy fat? Is this a snack, treat or meal replacement? What size is it? That matters since some of these larger smoothies can have up to 60 or 70 grams of added sugar."
If you're at a smaller shop with no readily available nutrition information, Zamudio suggests politely asking about the drink you're interested in to better understand the ingredients.
"Talk to the person at the register or the person that's helping you, and ask, 'What are the main ingredients? What type of milk do you use?'" Zamudio says. "Most places are helpful and accommodating, so you should be able to ask for modifications if you choose to."
Do: Play around with ingredients, and find what works for your ultimate smoothie
At the end of the day, your ideal smoothie is whatever you want it to be! Smoothies can be good for all types of diets, whether someone is gluten-free, vegan, eating for food allergies or to keep IBS at bay.
"It's very customizable, right? That's the wonderful thing about smoothies," Zamudio says. "Overall, they can be a great addition for people who are really busy and looking to increase their overall fiber intake or simply add more plant foods to their eating pattern. We just want to be mindful of having that balance."
