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How To Build A Delicious, Nutritious, And Filling Smoothie

Published by Cheryl Mussatto, MS, RD, LD on Jun 9, 2021


When done right, smoothies can make nutritious sense, packing satisfying ingredients and yummy flavors

You may think building a healthy smoothie is easy. Grab a blender and throw together a bunch of fruit, added sweeteners, and milk or juice and call it good. But think again. When done right, smoothies can indeed be very healthy and easily made. Plus, they’re a convenient and easy way to pack in essential fiber, vitamins, minerals, and antioxidants all in a drinkable form.

However, when done wrong, drinking what you perceive as ‘healthy,’ may backfire. When packing smoothies with a bevy of ingredients, a super healthy smoothie easily becomes a disastrous overload pushing in excess of 500 calories and a surplus of sugars sabotaging attempts at both weight loss or keeping blood sugar under control.

Could you be making these same ‘smoothie mistakes’ and not know it? If so, you’re not alone. Smoothies are a commonly made concoction in many households and often used as a meal replacement. But to avoid bungling a smoothie, read on to discover the best way to build a delicious, nutritious, and filling smoothie keeping everything in balance.

Common smoothie mistakes to avoid

To understand the art of healthy smoothie-making, it’s important to know mistakes to avoid.  See if you might be guilty of any of the following:

  • Putting in too much fruit: Many of us believe ‘more is better’ by adding an abundance of fruit to a smoothie recipe. Fruits are a mainstay of smoothies offering a variety of nutrients your body needs. But remember, moderation is key. Too much of a good thing will disrupt the balance between calories and carbs. The rule of thumb is to use about one cup of no more than one to two fruits per smoothie.


  • Adding in too many sweeteners: A sugar is a sugar, no matter what form it’s in. If you like sweetening-up your smoothie by adding in honey or maple syrup or coconut sugar as examples, a heavy hand will up the calorie and carb ante…a lot. Whatever fruit you’re using should be ‘sweet enough’ without having to rely on added sugars.


  • Drinking a smoothie with a meal: Most smoothies are consumed early morning for breakfast. A high protein, fruit and veggie-packed smoothie can be a nutritious way to begin your day and likely has sufficient calories to meet your needs for that meal. But if you’re also having that smoothie along with a bowl of cereal or oatmeal or a plate of eggs, bacon, and toast, either cut out the smoothie or significantly lighten it up to still enjoy alongside your other foods.


  • Going overboard with nutrient boosters: Some smoothie zealots like to ‘beef up’ the nutritional value by adding in extras like protein powders, peanut or almond butters, or chia seeds. While these can be used, if amounts are unchecked, calories add up quickly. Consider that just one tablespoon of peanut or almond butter contains 100 calories. Again, moderation rules.


Enjoying smoothies healthfully


Now that you know what to avoid doing, discover what you should be doing. When done right, smoothies can be a healthy beverage to savor and enjoy.  The goal is to keep calories under control (ideally under 300 calories) while feeding your body a nourishing drink sustaining good health. Here are five smoothie staples your smoothie should contain:


  1. Fruit: This is your base ingredient and source of fiber, vitamin C, and antioxidants. For each serving you’re making, add in ¾ to 1 cup of fresh or frozen fruit – if you use a large banana that counts as two servings. Some of the best fruits to use are berries, mangos, peaches, pineapple, and cantaloupe. Placing fruit in single-serving baggies to freeze beforehand will replace the need for ice.


  1. Veggies: Vegetables add few calories but lots of vitamins and minerals – perfect for smoothies. Popular veggies added to smoothies are spinach and kale, good for folate, iron, and phytochemicals like carotenoids and flavonoids. But if feeling bold, consider adding in nutrient-gems loaded with anti-inflammatory properties such as red beets, carrots, zucchini, cucumber, or cauliflower.


  1. Protein: A good protein source is a must for smoothies. Protein stabilizes blood sugar, creates satiety, and provides long-lasting energy. Great options include Greek yogurt, nuts and nut butters, chia, hemp, or ground flax seeds, cottage cheese, and whey or pea protein powder.


  1. Liquids: When choosing a liquid for a smoothie, think nutritious. Unflavored cow’s milk or non-dairy beverages like soymilk or almond milk are perfect for providing calcium and vitamin D. For adding in hydration, choose water or ice cubes. If choosing juice, use sparingly (no more than ½ cup) to avoid too many calories and sugar.


  1. Spices, extracts & herbs: To bump up flavor without the calories, you can’t go wrong with spices, extracts, or herbs. Even better, are their health benefits and how they can take your smoothie from good to great. Consider these add-ins for supercharging and transforming your smoothie’s flavor and nutritional profile:


  • Almond or vanilla or peppermint extract – all calorie free and add complex flavors
  • Nutmeg – rich in antioxidants
  • Grated fresh ginger – aids digestion and eases a queasy stomach
  • Powdered peanut butter – contains heart healthy monounsaturated fat
  • Cinnamon – may lower blood sugar
  • Cayenne – contains capsaicin providing pain relief
  • Cocoa powder – may improves cholesterol levels
  • Cloves – rich source of manganese
  • Turmeric – powerful anti-inflammatory and antioxidant properties
  • Basil – contains compounds reducing anxiety
  • Mint – may mask bad breath
  • Parsley – may support bone health
  • Cilantro – may improve sleep


Now that you know the in’s and out’s of making a smoothie, here’s a couple of satisfying, delicious, and nutritious smoothie recipes to get you started:

High Protein Kale Smoothie Recipe


Pumpkin Spice Apple Smoothie


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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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