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How to make a healthy smoothie

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When it comes to smoothies, don’t forget to keep an eye on portion sizes! If you are having a smoothie as a meal, aim for 300-400 calories. If your smoothie is a snack between meals, make it small and aim for less than 300 calories.


Best High-Protein Smoothie Ingredients:

• Nonfat or low-fat plain yogurt
• Nonfat or low-fat plain milk
• Nonfat or low-fat plain kefir
• Tofu
• Natural peanut butter
• Almond butter
• Plain soymilk
• Plain almond milk

Best Fruits for Smoothies (use fresh fruit, frozen fruit or fruit canned in water or its own juice):

• Berries (strawberries, blueberries, raspberries, blackberries)
• Mango
• Pineapple
• Peach
• Banana
• Apple
• Melon
• Cherries
• Apricot

Best Vegetables for Smoothies (use raw):

• Carrot
• Kale
• Spinach
• Avocado
• Cucumber

Healthy Smoothie Additions for Flavor and Additional Nutrition:

• Flaxseed
• Chia seed
• Old-fashioned oats
• Spices (cinnamon, nutmeg, ginger)
• Vanilla extract
• Coconut water
• Unsweetened cocoa powder


Smoothie Ingredients to Ditch

To keep your smoothie as healthy as possible, avoid adding these ingredients, which provide a lot of calories in the form of sugar and saturated fat, with little or no fiber or other nutrients.


• Sugar-sweetened fruit juice or concentrate
• Full-fat dairy products, such as milk or yogurt
• Flavored yogurt
• Whipped cream
• Ice cream
• Sorbet
• Sherbet
• Chocolate syrup
• Full-fat coconut milk
• Canned fruit in syrup 

(Source: health-heaven)

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