Sensational Smoothies

There’s something so refreshing about a cool, creamy smoothie. Fruit mixed with protein-packed yogurt—what could be healthier? But not all smoothies are created equal, and many restaurant smoothies are a far cry from healthy. Some small-sized smoothies contain more calories than one cup of premium ice cream and more sugar—29 teaspoons (tsp)—than two-and-half cups of the same ice cream.

However, you can find smoothies at your local smoothie shop with lighter calorie and sugar loads and a healthy dose of fiber and protein. Because even the healthier ones contain fruit and usually a source of dairy, they still contain natural sugars, so choose those with the lowest amounts. A well-chosen smoothie can be a delicious snack or occasional meal-on-the-go. However, before you start drinking all of your meals, remember the best diet is one made up of a variety of whole foods.

Helpful hints. Think about these tips the next time you order up fruity refreshment.

► Stick with small. Even the most nutritious smoothies tend to be calorie-dense and contain a fair amount of sugar. The larger sizes can easily have more than 500 calories and well over 100 grams (g), or 25 tsp, of sugar, though some of it is from naturally occurring sugars.

► Check the fiber. One nutritional benefit of fruit is fiber. Choosing smoothies with adequate fiber—aim for at least 3 g—is one way to ensure your smoothie contains a decent amount
of fruit instead of just juice.

► Add-ins. A basic smoothie may be simply fruit and yogurt, but these days you can add so much more. Vegetables help boost vitamin and antioxidant content. And powder add-ins, such as protein, greens, and vitamins, can enhance the nutritional profile, but some can negatively impact the sodium and calorie content, so be cautious.

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