- Keep it Real: Juice concentrates, fruit purees, frozen yogurt, chocolate milk and syrups increase sugar and calories. Look for whole fruit or at least 100 percent fruit juice instead. The additional boon of fresh fruit is extra fiber, which makes your smoothie more filling.
- Go Small: Extra ounces mean unnecessary calories. Stick with smoothies that are no more than 16 to 20 ounces.
- Check the Fine Print: Know what you’re drinking. Read nutrition information at the store or online.
- Sack the Fat: Ice cream, whole milk and cream can have your strawberry smoothie competing with a fast food joint’s chocolate milkshake in calories and fat. Choose shakes with lower fat ingredients like skim milk, soy, cottage cheese or low-fat yogurt. And although high in protein and healthy monounsaturated fat, peanut butter is best added in moderation since one spoonful contains 100 calories.
- Skip the Boosters: Be leery of extras such as energy and immunity “boosts”—many are only proven to lighten your wallet. Stick with the basics—low-fat dairy and fresh fruit—and you’ll get all the nutrition you need.
Be a Blending Master
There’s more to making a great smoothie than tossing everything in a blender and hitting a button. Follow these rules from Cherie Calbom, author of The Ultimate Smoothie Book, to create champion drinks:
Rule #1: Order Matters
For better consistency and to prevent blender back-up, liquids should be added first, then soft items like fruit and tofu, followed last by frozen items. “Sticky ingredients like nut butters and protein powders are best added after an initial blending of other ingredients so they don’t lodge to the side,” says Calbom.
Rule #2: Fruit Not Ice
Ice tends to water down smoothies whereas frozen fruit adds a frosty thickness and creaminess. Besides, frozen fruit (especially berries) provides disease-fighting antioxidants sorely lacking in ice cubes. Instead of tossing out bananas that are riper than you’d like, Calbom suggests peeling them and then freezing in an airtight container, ready for use in future blender sessions.
Rule #3: Save Leftovers
No need to toss those few ounces that won’t fit in your glass. Simply pour the smoothie mixture into Popsicle molds and freeze. “They’re refreshing on a hot day, and kids will love their new after-school treat,” says Calbom.
