Here's the problem: Too much sugar (sweetened fruit juice, sugary frozen yogurt, dollops of honey, all those bananas) and too much fat (that frozen yogurt again). And if you cut out the dairy to save calories, you're cheating yourself out of the protein fix that will keep you satisfied until it's time for your next meal.
Here are five easy fixes to make over your smoothies so they're healthy, satisfying, and, of course, delicious.
1. Freeze your fruit. Cut up chunks of peaches, plums, nectarines, strawberries, cherries, and apricots, and then spread them out on a tray and freeze them until firm. Store in a plastic bag until you're ready to use them. You can freeze blueberries and raspberries whole. Frozen fruit will help keep your smoothies thick and frosty. Related: More things you can do with frozen fruits.
2. Toss in some protein. In his book Spent, Dr. Frank Lipman suggests adding whey protein to breakfast smoothies as an easy-to-digest protein that contains all the essential amino acids. Of course you can also use milk or yogurt--non-fat, low-fat, or full-fat, it's up to you. Try almond milk for a non-dairy alternative.
3. Add some coconut water. If you need to thin down your smoothie, forget using sugary fruit juice. Instead, try coconut water, the liquid from young coconuts, which is rich in potassium and electrolytes. You can buy coconut water prepackaged. I like the O.N.E. brand, but I've heard good things about VitaCoco, too. Coconut water is incredibly refreshing by itself, too. Try it post workout. Try this recipe: Coconut, Strawberry, and Banana Smoothie.
4. Throw in an avocado. Bananas are a common addition to smoothies because they add sweetness, body, and nutrients. But they're also high in sugar. So if you're trying to cut down on the sweet stuff, toss in a quarter or half an avocado, instead. You'll get lots of potassium, B-complex vitamins, antioxidants, and fiber. And while avocados are high in fat, they contain oleic and linoleic acids that are effective in lowering LDL cholesterol and increasing healthy HDL cholesterol . Plus, they're one of the best fruits (yes, they're a fruit) for keeping hunger pangs at bay. Related: What you need to know about buying and storing avocados.
5. Sweeten with care. My favorite sweetener is agave syrup, which looks like honey but is slightly sweeter. Its main advantage is that it has a lower glycemic index load. In other words, it causes less of a spike in blood sugar, so you're less likely to feel hungry soon after you've had your smoothie.
Need a good smoothie recipe? Try this recipe for an Almond-Banana Smoothie.
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