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How to Make Healthy Smoothies

What are the healthiest things to put in a smoothie?

Smoothies may seem like a no-brainer. Simply fill a blender with fruit, ice, and milk or juice, and enjoy.
But you have to be careful because with some ingredients we can consume almost a thousand calories without realizing it.

When you make a smoothie remember these keys:

1. Fruit

Fruit is a great source of vitamins, minerals and heart-healthy antioxidants. But women only need two to three servings per day, and most men need three to four.

Great fruits to try in your smoothie include:

  • Apples.
  • Bananas.
  • Blueberries.
  • Cantaloupe.
  • Kiwis.
  • Mangoes.
  • Oranges.
  • Peaches.
  • Pineapples.
  • Strawberries.
  • Raspberries.
  • Grapes.
  • Pears.
  • Blackberries.

2. Veggies

Fresh veggies are a perfect smoothie addition — they’re an awesome source of vitamins and minerals with very few calories.

Spinach and kale are great in smoothies. They’re low in sugars and calories and provide more iron and protein than fruit does.

3. Protein

Pack multiple servings of protein, a great energy source, into each smoothie. This will stabilize your blood sugar and keep you full.

Great protein options include:

  • Whey or pea protein powder.
  • Greek yogurt.
  • Nuts and nut butters.
  • Hemp and chia seeds and ground flaxseed.
  • Soft or silken tofu.

If you want to add liquid to your smoothie, rethink juice. The nutritional magic of fruit is in the fiber. Juice removes the fiber, leaving just water and sugar.

Or try these more nutritious alternatives:

  • Unflavored skim or 1% cow’s milk or non-dairy alternatives (like unsweetened soy milk): They provide calcium and vitamin D.
  • Unsweetened almond milk: It’s higher in calcium and lower in calories than cow’s milk or soy milk.
  • Green tea: It’s rich in antioxidants.
  • Water or ice: H2O is nature’s best hydrator.

Enjoy your smoothies the way you like best without forgetting your portions.

At Clean Meals we offer you healthy meal plans!