Smoothies get great PR as a healthy drink for fitness enthusiasts, people on the go, those of us trying to make healthier food choices and those trying to lose weight. When the weather gets warmer, smoothies get even more popular. They’re cold, thirst-quenching, convenient, and sometimes even full of healthy ingredients. Let’s look at some smoothie dos and don’ts and some tips on how to up your smoothie game this summer. 

Smoothies have come a long way since they were first introduced in West Coast health food stores in the 1930s. They became much more popular when blenders became common in American homes. Waring actually packaged smoothie recipes with their classic blenders beginning in the 1940s, in much the same way companies like Magic Bullet do today.  

Premade Versus Homemade 

Smoothies lost some of their healthy mojo when they began to be produced in processed food factories and fast-food chains. The fast-food effect is no surprise. Remember when coffee didn’t include whipped cream and flavored syrup? And processed food, by definition, takes the freshness factor out of smoothies. Homemade smoothies are always the better choice. Here’s why: 

Ingredient Quality and Control 

• Premade Smoothies: Most premade smoothies, including those from grocery stores and chains like Jamba Juice, contain added sugars, preservatives, and artificial flavors, leading to higher calorie counts and lower nutritional value than homemade options​. Also, most premade smoothies may have been pasteurized to extend shelf life, which can degrade certain nutrients and diminish the health benefits. 

• Homemade Smoothies: When you make your own smoothie at home, you have complete control over the ingredients that go into them. You can select fresh, high-quality ingredients, adjust portion sizes, and avoid unnecessary additives. You can tailor your smoothie to meet specific dietary needs, whether you’re looking to increase protein, reduce sugar, or add superfoods like chia seeds or spinach. 

Nutritional Content 

• Premade Smoothies: Store-bought smoothies and those from chains can be high in added sugars. For example, a large Jamba Juice smoothie can contain upwards of 50 grams of sugar, much of which comes from added sugars rather than sugar naturally found in fruit. Premade smoothies often include ingredients like fruit juices, sorbets, or frozen yogurt, which can significantly increase the calorie content. 

• Homemade Smoothies: By choosing your ingredients, you can ensure a balanced mix of macronutrients (proteins, fats, and carbs) and micronutrients (vitamins and minerals). You can also avoid high-calorie ingredients by focusing on whole foods, like pieces of an orange or a handful of spinach, and you can limit or avoid added sugars by using a dash of honey or letting all the sweetness come from your fruit choices.  

Cost and Convenience 

• Premade Smoothies: The primary advantage of premade smoothies is convenience. They are quick and easy, ideal for those with busy lifestyles. But over time, buying premade smoothies can be more expensive than making them at home, especially if you go to specialty smoothie bars and chains. 

• Homemade Smoothies: This may come as a surprise, but making smoothies at home is more cost-effective. You can buy enough fresh fruits, vegetables, and other ingredients to make 4-5 smoothies for less than the price of most premade versions. With a little planning you can make a smoothie much faster than the time it would take you to stop at McDonalds, Jamba Juice, or Starbucks.

Smoothies for Newbies – Best Practices 

1. Choose a variety of your favorite ingredients. The tastiest, healthiest, and most satisfying smoothies contain a mix of sweet fruit, some non-bitter vegetables, a source of protein, and maybe some healthy fat. Fruit, like berries, bananas, mangoes, oranges, or apples provide sweetness, antioxidants, and fiber. A handful of vegetables like spinach, kale, cucumbers, and carrots, offer high levels of vitamin A, C, and K without changing the taste or the calorie count. Added protein like Greek yogurt, protein powders, nut butters, and silken tofu will keep you full for hours. Healthy fats from avocados, chia seeds, flaxseeds, and coconut oil will provide essential fatty acids and improve the texture of your smoothie. Using unsweetened almond milk, coconut water, or green tea can boost the hydration effects of your smoothie, as well.  
2. What you leave out is as important as what you put in. To keep your smoothies healthy, avoid sugary ingredients like fruit juices, sweetened yogurt, and syrups. The fruit itself is very sweet, so you don’t really need a sweetener. If you feel that you do, toss in natural sweeteners like honey or dates. Pro tip: Ripe fruit is super sweet. Smoothies are a great way to use fruit that may be too ripe and mushy to eat but will pack a lot of sweetness into your smoothie. The sweetest fruits are pineapples and mangoes. 
3. Some veggies are easier to “hide” than others. Smoothies are a terrific way to get your five servings of fruits and vegetables per day. But if you or your children don’t like vegetables, it is good to know that carrots, spinach, and cucumbers blend perfectly into smoothies. If you’ve ever tasted carrot juice, you know that carrots add their own sweetness to the mix.
4. Try ice and a couple of spoonfuls of Greek yogurt instead of any kind of liquid (and definitely not juice). When blended well, fruit liquifies well. You don’t really need to add liquid. Ice adds a bit of liquid and a frozen consistency, and yogurt adds a creamy texture without a ton of calories.
5. There can be too much of a good thing. When creating a smoothie, it is important to be mindful of portions and ingredients because even healthy ingredients, like avocado, nut butters, and protein powders can contribute a significant number of calories. And even though you can make a smoothie that will keep you full for hours, because it is liquid, it is easy to drink more than you want to. Pace yourself and remember that a large smoothie can be equivalent to a full meal in calories​. 

Customizing Smoothies for Individual Goals 

Smoothies can be tailored to address specific health concerns or dietary goals, making them versatile additions to any diet or lifestyle.  

• For those needing extra fiber, adding chia seeds, oatmeal, or white beans, which have a mild nutty flavor, can boost fiber while adding creaminess. 
• For a high-energy snack, post-workout beverage, or simple meal, ingredients like bananas, nut butter, milk, oats, and honey are excellent choices. and you can enhance the nutritional value with superfoods like spirulina, matcha, cacao nibs, and acai powder. 
• To help with weight management, add in low-calorie, high-fiber options such as leafy greens and low-sugar fruits, like berries, kiwi, or apples. Choose ice, as the “liquid” ingredient and add some Greek yogurt to keep you full.
• Those with digestive issues can incorporate probiotic-rich additions like kefir and plain yogurt and can avoid high-fiber ingredients, if necessary.
• To gain muscle, include protein-rich foods like Greek yogurt, nut butter, or a protein powder. 
• The elderly may benefit from easy-to-digest ingredients and additions that promote bone health, such as calcium-rich milk and yogurt.  

Want to Start a Smoothie Habit? 

Here are the steps to get started: 

1. Equip Yourself: Get a reliable blender, either a basic countertop blender or one for personal use and keep measuring tools handy so you can easily manage portions. Consider investing in storage containers, like mason jars with a lid or freezer-safe containers, for convenient storage and on-the-go sipping. 
2. Stock Your Kitchen: Load up on smoothie-friendly fruits like bananas, berries, and apples, and veggies like spinach and kale to help increase your intake of greens. Have your liquid of choice on hand, whether unsweetened almond milk, coconut water, or green tea, and stock up on protein sources like Greek yogurt or protein powder and avocado, chia seeds, or oats for healthy fats and fiber. 
3. Plan Ahead: Prep ingredients in advance by washing, chopping, and freezing fruits and veggies for quick blending. Make your smoothies in batches and freeze the extra for a convenient grab and go meal or snack. 
4. Stay on Track: To build the habit, try making smoothies a consistent part of your routine, whether as a quick and easy breakfast or a post-workout snack. Keep a journal to track recipes and how they make you feel, adjusting ingredients as needed. Start with simple recipes and gradually add superfoods, natural sweeteners, and spices as you gain confidence.  

The Bottom Line on Smoothies 

Summertime is a great time to develop a smoothie habit. If you want the best health benefits, avoid premade and chain smoothies and make them yourself. Smoothies offer a convenient, versatile, and delicious way to enhance your diet with a variety of nutrients. You likely have all the kitchen equipment you’ll need, including a basic blender, and drinking cup, ideally with a lid so you can shake and remix your smoothie as needed. The key is to have some fun with your ingredients and develop a few recipes that you love. You’ll get healthier with each smoothie and may actually be able to meet that five-a-day fruit and vegetable goal. See if you don’t feel the difference after a month of homemade smoothies!