How to Make a Smoothie That’s Delicious and Nutritious in 5 Simple Steps

Forget gelato and ice cream—there’s nothing more refreshing than an ice-cold smoothie. Especially during the warmer months, the combination of fruit and liquids is a tasty way to rehydrate. Smoothie shops can be hit or miss in terms of nutrition, however. Drinks sold here may contain ingredients that pack a lot of sugar, such as honey or sugar-sweetened beverages. “While they please the taste buds, sugary drinks don’t add significant nutrition,” says Mia Syn, RDN, Charleston-based dietitian.

Fortunately, smoothies are one of the most customizable foods out there. Whether you’re ordering one at a juice bar or making a smoothie at home, we’ll show you how to make a smoothie that’s tasty and good for you, according to registered dietitians.

Are Smoothies Healthy?

“Smoothies can be a healthy choice if they’re made with nutritious ingredients,” Syn says. The key is to create a balanced meal, meaning it should contain carbohydrates, protein, healthy fats, and fiber. Carbohydrates are your main source of energy, and certain carbohydrates also provide gut-healthy fiber. Protein is essential for cell repair, while healthy fats help you feel satisfied and encourage nutrient absorption. Together, these nutrients keep you feeling fuller for longer, and provide essential micronutrients.

Smoothie Ingredients to Include

So, how do you make a nutritious smoothie? Include a variety of the following ingredients to hit your protein, fat, and carb needs:

• Fruit: Fruit adds natural sweetness, as well as nutrients like antioxidants and fiber. Pick your favorites, such as blueberries or mangoes. Jenna Volpe, RDN, an Austin-based dietitian, recommends frozen banana because it adds fiber and creaminess.
• Vegetables: Smoothies can be a sneaky way to eat more vegetables. Frozen cauliflower is a favorite among our dietitians. It’s mild in flavor, so you won’t really taste it, and it’s dense with nutrients like fiber and vitamin C, Syn notes. You can also add a handful of leafy greens, like spinach or kale.
• Healthy fats: Nut butters, seeds, and yogurt are all excellent examples of healthy fats you can—and should—add to your smoothie. Hemp, chia, and flax seeds are a few of Syn’s favorites, while Volpe recommends avocado for its heart-health benefits and surprising creaminess.
• Greek yogurt or cottage cheese: Some dairy products make for multitasking smoothie ingredients because they provide protein and other nutrients. Similar to plain Greek yogurt, cottage cheese is a complete protein, explains Bonnie Roney, RD, a registered dietitian in Tampa, Florida. 
• Protein powder or peptides: Protein can help buffer the sugar content found in fruit, Volpe points out, so you definitely want a source of protein in your smoothie. A serving of protein powder or collagen peptides gets the job done quickly. 
• Liquid: You need liquid to blend your smoothie. Water, milk, and unsweetened plant-based milk are all sound options for the liquid base, according to Syn.
  

Can Smoothies Be Unhealthy?

Traditional smoothies—made from fruit and fruit juice—provide carbohydrates and even simple sugars, but they’re lacking in the other essential nutrients. “When a smoothie is made of mostly carbohydrates, it can elevate your blood sugar levels and cause a sugar crash,” says Roney. This combination can also be high in sugar. Essentially, frozen fruit blended with fruit juice isn’t a balanced meal. Instead, opt for the trio of macronutrients—carbs, fat, and protein—to control blood sugar and promote satiety.

Smoothie Ingredients to Avoid

No ingredient is off limits, and you can adopt a balanced diet while enjoying all foods in moderation. If you’re aiming for the most nutritious smoothie, however, put these in the “sometimes” category:

• Too much fruit: Too much of anything can be a bad thing, and that includes fruit. Volpe recommends aiming for ½ to 1 cup of fruit per smoothie, because fruit is naturally high in sugar. When making a fruit smoothie, try to buffer it with other ingredients that provide protein and fat, she notes.
• Added sweeteners: Honey, agave, and maple syrup are often used to sweeten smoothies, but doing so adds sugar to the mix, Syn points out. Instead, she suggests relying on ingredients that are naturally flavorful. If you have a sweet tooth, a Medjool date in your smoothie will do the trick, according to Volpe.
• Fruit juice: Fruit juice is often used for sweetness and texture in smoothie shops, but this is a sneaky source of added sugars. Instead, stick to water, milk, or plant-based milk to still get the right consistency without the sugar spike.