How to Build the Perfect Smoothie

Article posted in: Lifestyle Infographic
how to build the perfect smoothie

We know what you’re thinking: Just toss some fruit, ice and milk or juice into a blender, hit ‘puree’ and voila—a good-for-you snack. And you’re right—some smoothies can be a healthy part of your diet plan. But as simple as they are to make, too much fruit can add up to too many calories, and juices are often loaded with sugar. That’s why we devoted an entire section of our Recipe Center to Shakes, Smoothies and Drinks. Click here to check them out >

Or, follow this formula for the perfect blend of nutrition and flavor:

how to build the perfect smoothie
FRUIT
You get a lot of essential vitamins and minerals, but don’t go overboard with your portions—check your Nutrisystem Grocery Guide if you’re unsure just how much to add.
Some good options: apple (1 medium), banana (1 medium), berries (1 cup), kiwifruit (2 medium),or pineapple (1 cup chopped).
Tasty tip: Include frozen fruits to make your smoothie cold, instead of plain old, nutrient-devoid ice.

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PROTEIN
Add a satisfying source of protein to help boost energy and keep blood sugar steady.
Some good options: nonfat or soy yogurt (1 cup), cottage cheese (1/2 cup), tofu (1/2 cup), peanut butter (1 Tbsp), and whey or soy protein powder (2 Tbsp), or try a Nutrisystem Turbo Shake mix that gives you lean protein packed with fiber, plus 22 vitamins and minerals in Chocolate or Vanilla!

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VEGETABLE
Amp up your smoothie’s nutritional value without adding a lot of calories. Note: the more veggies you add, the less sweet your smoothie.
Some good options: One cup of spinach, kale, carrots, or beets; or 2 stalks of celery.

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LIQUID
Dairy and nondairy alternatives offer more nutrition and less sugar than juice.
Some good options: One cup of nonfat or skim milk, unsweetened almond milk or soy milk. If juice is your preference, limit to ½ cup and make sure to add a half cup of fruit instead of one full cup. If you do opt for milk or soy milk instead of unsweetened almond milk, skip the additional protein listed above.

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A LITTLE EXTRA BOOST
Spice up your smoothie with one teaspoon of cinnamon, ginger or cayenne; or add some crunch with one teaspoon of chia or flax seeds.