Guide to Healthy Smoothies

Julia Barber

Julia Barber

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Guide to Healthy Smoothies

Let's talk about smoothies! They’re smooth, refreshing, packed with fruits, veggies, protein, and fiber. Smoothies can be great if you’re on the go, trying to lose weight, pre and post workout, or just trying to add some extra vitamins and minerals to your diet.

Smoothies are great for all ages and completely customizable for different tastes and dietary restrictions. They can be enjoyed as a snack or meal replacement depending on the ingredients and calorie count. You can now find smoothies in grocery stores, coffee shops, fast food restaurants, and smoothie bars. With all of the different options out there it can be hard to come across a truly healthy smoothie. 

A healthy smoothie uses fresh ingredients, natural sweeteners, and high quality protein if added. Whether you’re making it yourself at home or going out to buy one, below is a guide to healthy smoothies. 


Fruits are a great source of vitamins, minerals, antioxidants, and fiber. 

  • Berries (strawberries, blueberries, blackberries, raspberries)
  • Mango
  • Pineapple
  • Banana


Fresh veggies are a great addition to any smoothie. They add vitamins, minerals, and fiber. Veggies are also low in calories and sugars and provide more iron and protein than fruits. 

  • Leafy greens (spinach, kale, chard)
  • Avocado
  • Beets
  • Pumpkin
  • Peas


Adding protein to your smoothies can serve as an energy boost, add more calories to make your smoothie a meal, promote recovery after a workout, and keep you fuller longer. 

  • Whey protein powder
  • Plant based protein powder
  • Greek yogurt
  • Nut butters
  • Hemp and chia seeds


Adding liquid to your smoothies can add more nutrition, more flavor, hydration, and make it creamier in texture. When adding liquid make sure to avoid liquids high in sugar such as fruit juices. 

  • Water
  • Coconut water
  • Almond milk 
  • Dairy milk
  • Soy milk

Add ins

Spices, powders, extracts, citrus zest, and seeds can take your healthy smoothie up a notch. Add-ins such as chia seeds and flax seeds can add fiber, protein, O-mega 3 fatty acids, and other vitamins. 

  • Chia seeds
  • Flax seeds
  • Citrus zest (lemon, orange, lime)
  • Vanilla extract
  • Maca powder

Below is a basic healthy smoothie recipe you can make at home with any of the ingredients suggested above. 

2 cups frozen fruit

1 cup almond milk

½ cup greek yogurt 

½ tablespoon chia or flax seeds

¼ cup protein powder

Handful of greens

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