How to blend a balanced smoothie

Are smoothies a healthy option? The answer to this question isn’t a simple yes or no. Yes, smoothies can be an easy way to pack a nutritional punch, but the key to a healthy smoothie is balance. This means it contains all three macronutrients – protein, fat and carbohydrates. Dana Porter, RDN, shared how to add these three elements into your smoothie to keep things delicious while still crafting a nutritional powerhouse.

Here are some guidelines you can follow to blend a balanced smoothie:

• Add protein. Look for a powdered protein brand that offers 20–30 grams of protein per serving and less than 6 grams of sugar. Consider looking for whey protein isolate as it is broken down and easy for your stomach to absorb.
• Add healthy fats. A little goes a long way for healthy fats like chia seeds, flax seeds, hemp hearts, medium-chain triglycerides (MCT) oil, avocado and nut butter. The exact amount will vary depending on your situation and the type of fat, but usually 1 teaspoon to 1 tablespoon is appropriate.
• Add carbohydrates. While you do need carbs in your diet, you need to be selective about the source of the carbs. Remember, fiber is a carbohydrate. Here are some great options:
  • Leafy greens like Swiss chard, spinach, kale, collard greens, beet greens, dandelion greens and watercress are great additions.
  • Add in vegetables like sweet potato, pumpkin, cauliflower, cucumber or zucchini.
  • Try some frozen fruit (no added sugar) like strawberries, raspberries, blueberries, blackberries, cherries, mango, peaches or banana.
• Use liquid. Use any combination of water, coconut water, milk or unsweetened milk alternative to suit your taste buds, but do not add juice. Add liquid until it reaches your desired consistency.
• Try some optional add-ins. There are tons of options available to give your smoothie yet another nutritional boost. Some examples include unsweetened coconut flakes, cocoa/cacao powder, fiber, nuts and cacao nibs. You can also add collagen peptides if desired for additional hair, skin, nail and joint support.