The serving contains 70 calories, 2.5 grams of protein and 5 grams of fiber.ДЄnother way to add a healthy fat to your smoothie other than nuts and seeds? Try 1/4 of an avocado (about 80 calories). If you want to try chia seeds instead, try 1 tablespoon in your smoothie. Then increase, as desired, up to 2 tablespoons per day.вЂќ вЂњBecause extra fiber also helps with bowel regularity, you may want to start with a small serving. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein, and 4 grams of fiber. вЂњItвЂ™s a source of omega-3 fat and provides extra protein and fiber,вЂќ says Taylor. вЂњAdd no more than 1/2 ounce of nuts or seeds or 1 tablespoon of nut butter per serving.вЂќ For reference, eight walnut halves equal 1/2 ounce.

But because nuts, seeds and nut butters are high in calories, вЂњbe mindful of portion sizes,вЂќ cautions Taylor. вЂњFat helps slow your digestion, which will help you stay fuller longer.вЂќД¬hoose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake. вЂњMost smoothies provide carbohydrates and protein but lack fat,вЂќ notes Taylor. Nut butters, nuts and seeds provide protein - and heart-healthy fat. For fewer calories, choose nonfat or 1% plain. She recommends plain Greek yogurt, which has almost double the protein of other yogurts. вЂњPlain Greek yogurt is a nice alternative to protein powders, which often come with added flavors and sugars,вЂќ says Taylor.

Hemp and chia seeds and ground flaxseed.Дairy products can help make your smoothie a true meal replacement that keeps you satisfied.

This will stabilize your blood sugar and keep you full. Pack multiple servings of protein, a great energy source, into each smoothie. вЂњSmoothies are an incredibly easy way to increase your overall vegetable consumption because you canвЂ™t taste them,вЂќ she says. Studies show that most Americans struggle to eat the recommended three-to-five servings a day. Research has also linked glucosinolates to a lower risk of certain cancers. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient,вЂќ says Taylor.

вЂњCruciferous vegetables like cabbage and bok choy are my favorite ingredients to add. Taylor recommends stepping out of your comfort zone and mixing in: TheyвЂ™re also bursting with fiber, folate and phytonutrients such as carotenoids, saponins and flavonoids.Д«ut if youвЂ™re bold with your veggie selections, you may just find your new favorite flavor profile. TheyвЂ™re low in sugars and calories and provide more iron and protein than fruit does. While they may make your smoothie less sweet, Taylor says that getting away from too much sweetness in your diet is a worthy goal. Just be sure to buy the plain fruit mixture, without added sugar.вЂќДЇresh veggies are a perfect smoothie addition - theyвЂ™re an awesome source of vitamins and minerals with very few calories. вЂњItвЂ™s easy to find frozen bags of mixed berries at the grocery store. Use fresh or frozen fruit - theyвЂ™re equally nutritious.Freeze single-serving baggies of fruit to replace ice for extra nutritional value.Other tips for adding fruit to your smoothies: And because theyвЂ™re low on the glycemic index, berries wonвЂ™t spike your blood sugar as quickly as other fruits do.вЂќ вЂњBerries also contain antioxidants, which research suggests may have cancer-fighting properties. Great fruits to try in your smoothie include:Д«erries come with a bonus: вЂњRaspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,вЂќ says Taylor. вЂњAbout 3/4 cup of fresh or frozen fruit equals one serving, and one LARGE banana counts as two,вЂќ says Taylor.

But women only need two to three servings per day, and most men need three to four. FruitДЇruit is a great source of vitamins, minerals and heart-healthy antioxidants. So what are the healthiest things to put in a smoothie? Taylor says these six smoothie staples will make a drink thatвЂ™s delicious, nutritious and filling. вЂњSmoothies can easily go from super healthy to calorie minefield,вЂќ notes registered dietitian Anna Taylor. Or maybe youвЂ™re crashing after a barely-there surge in energy. PolicyД«ut upset the smoothie balance, and youвЂ™re suddenly eating 1,000 calories instead of 400. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.

Smoothies and juices