When it comes to meal replacements, there’s nothing quite like a delicious smoothie. This is because smoothies – especially those that have whole foods as ingredients – can be a good source of fiber, protein, healthy fats and carbohydrates.

Be warned, however: Smoothies, while normally very healthy and nutritious, can quickly turn into high-calorie bombs if you’re not careful.

This is because the very idea behind smoothies – blitzing whole foods together with some natural sweeteners with milks or juices – can lull people into a false sense of security, that all smoothies are inherently healthy even if they aren’t.

So, what are the things that you should take note of when making a smoothie? Here are some tips:

Don’t use fruit juice

Despite being a fruit product, fruit juices — especially the store-bought ones — can easily add an additional 50 calories and between 10 and 12 grams of sugar to your smoothie. Not only that, but fruit juices also don’t have the dietary fibers present in whole fruits. If you really want to add more liquid to your smoothie blend, use half a cup of sugar-free vegan milk such as organic almond or flax milk to thin your blend without adding too many calories.

Do mind your portions

No matter how healthy a smoothie’s ingredients are, having too much of the said drink can still spell trouble for your health. This is especially true for smoothies made with carbohydrate-rich and fatty ingredients such as dairy and coconut milk, as well as frozen fruit.

This is because smoothies and other similar liquid meals don’t register in the brain the same way as solid food, causing its drinkers to often feel hungry and unsatisfied.

As noted by nutritionists, you should try to aim for a maximum of 12 fluid ounces, or about a cup and a half of smoothies, to better manage his caloric intake while still getting the same amount of benefits and nutrients from the drink.

Don’t add extra sweeteners

If your drink is already made from fresh fruit, then chances are, it doesn’t need any extra sweeteners.

This is because aside from the smoothie being already naturally sweet, just one tablespoon of honey is enough to add 65 calories and 17 grams of sugar to your smoothie.

If you want to bring out more flavor from your fruit, consider adding a pinch of salt to bring out more of the fruit’s natural sweetness without adding any extra calories.

Don’t buy smoothies from chain stores and restaurants

Whatever you do, don’t buy pre-made smoothies from chain stores or from restaurants, unless, of course, you want to trade proper nutrition for a tiny sliver of convenience.

This is because most stores and restaurants, despite slapping on some buzzwords about how their products are “all-natural” and “organic,” actually use fruit concentrate in their smoothies, which means that they contain high amounts of added sugar.

If you have the money to buy pre-made smoothies from chain stores or from restaurants, then it’s highly likely that you have the money to buy the needed ingredients to just make the smoothie yourself.

Don’t limit your smoothie to just fruits and veg

Believe it or not, limiting your smoothies ingredients to just fruits and vegetables is a mortal sin in its own right.

This is because fruits and vegetables, as vitamin-packed as they are, aren’t really complete when it comes to macronutrients such as protein, fat and fiber. This is where ingredients such as protein powders, nut butters, flax seeds and rolled oats come in.

According to nutritionists, these ingredients, which supply the macronutrients mentioned above, can help transform your smoothie from being a carb and sugar-filled drink, into something that’s more nutritionally complete and filling.

Do add fiber to your smoothies

Your smoothies should have its fair share of complex carbohydrates, such as dietary fiber.

This is because complex carbohydrates provide the body with energy, help maintain healthy blood sugar levels and even keep you feeling full and satisfied.

One way to do this is by adding starchy fruits and vegetables, legumes and whole grains to your smoothies.

An added bonus: Your smoothies will end up creamy and almost indulgent you’ll forget you’re drinking something healthy.

Don’t use canned fruits in your smoothie

If you’re hankering for a smoothie but you don’t have any fresh fruits lying around in your kitchen, do not make the mistake of using canned fruits as these are basically sugar bombs — even those that claim to use “light syrup.”

Instead, you can simply opt to use frozen fruits, as these are usually frozen soon after picking, which means they retain more of their nutrients — just make sure that the ones you have don’t have any added sodium, sugar or artificial preservatives.

Don’t go overboard with your toppings

It can be very tempting to top smoothie bowls with ingredients like unsweetened coconut flakes, raw cacao nibs, and nuts and seeds, mostly because of the impressive slate of health benefits associated with them. However, you must remember that these products are very calorie-dense, which means they can spell danger for your waistline in case you get too much of them.

Aside from those mentioned above, here are other steps you can take to ensure that you get the most nutrients from your smoothies as possible:

• Wherever possible, incorporate the fruit and vegetable skins into your smoothie as these contain the highest concentration of vitamins and minerals.
• Add a creamy texture and healthy fats to your smoothie using full-fat Greek yogurt. You can use organic avocados as a vegan alternative.
• In lieu of sweeteners, you can use spices such as cinnamon and cardamom to boost your smoothie’s flavor. Alternatively, you can use organic sugar substitutes such as monk fruit extract or stevia to add a sweet touch to your go-to blends.

With that said, here are some tasty AND healthy smoothie recipes that you can try:

Organic Berry-Banana Oat Smoothie

Aside from being an anthocyanin-packed smoothie, this thick, creamy and delicious mix is also rich in fiber, which means it can help you feel fuller longer.

Ingredients:

• 2 cups, frozen organic strawberries
• 1 cup, frozen organic blueberries
• 1 cup full-fat Greek-style yogurt
• 1 organic banana, sliced and cut into pieces
• 1/2 cup whole grain rolled oats

Preparation:

1. Place berries and yogurt in a food processor. Blend until smooth and no small chunks remain.
2. Add banana and rolled oats. Blend until well incorporated.
3. Pour into glasses and serve immediately.

Basic Green Smoothie

Packed with protein, potassium and vitamin C, this mean, green smoothie is every bit the perfect post-workout recovery drink. Try it after your next session at the gym!

Ingredients:

• 1 medium organic banana, cut into pieces and frozen
• 1 organic kiwi, peeled and cut into pieces
• 1 cup, unsweetened almond milk
• 1 cup, organic spinach
• 1 scoop vanilla whey protein powder OR pea protein powder
• 1/2 cup organic coconut water

Preparation:

1. Place spinach and coconut water in a food processor and blend until completely smooth.
2. Add banana pieces, kiwi chunks, protein powder and almond milk.
3. Blend until mixture is smooth and no visible chunks remain.
4. Pour into glasses and serve.

Smoothies are some of the most convenient ways to get your fill of essential nutrients. However, you must be careful, lest this healthy drink become a mere liquid dessert with little to no nutritive value.

Sources:

EatThis.com

NPR.org

Journals.LWW.com

BootCampSF.com

HealthyEating.SFGate.com