A fruit and vegetable smoothie can be a delicious breakfast or a healthy snack. It is a great way to boost the nutrition in your diet, but be cautious because a high calorie smoothie may make it difficult to lose weight.

It is best to make your own as with any restaurant options, you don't always know what you are getting and it definitely could be higher in calories than you would make at home.

Why can a smoothie be a great part of your diet?

• It's an easy meal or snack for you or your family.

• It's full of vitamins, minerals and antioxidants from fruits and vegetables.

• It can be high in fiber and water from fresh foods and added fibers to improve digestive health.

• It can be a good source of protein if you are lacking in your diet.

• It is great for moms and kids to eat when rushing out the door.

• It can help you lose weight.

What do you need to get started?

• A good quality blender, higher speed helps to grind the produce well. (VitaMix, Nutribullet, Ninja).

• A well stocked kitchen.

Stocking your kitchen with fresh and frozen fruits and vegetables will make it easy to whip up a smoothie in no time. In addition, if you choose to add fiber or protein keeping good options in your cupboard will also bump up what you get from your homemade smoothie.

For added protein - consider peanut or other nut butters, soft tofu or protein powders (watch the labels and minimize added sugars/sweeteners). Though protein powders are not necessary if consuming a healthy, well balanced diet; if making a smoothie as a meal replacement, additional protein will help to keep you feeling full longer. But consider that your body needs about 0.5-0.9g of protein for each pound of body weight depending on your level of activity (i.e. 150 lbs = ~75g-135g protein). The higher levels are for those who are competitive athletes or teen athletes. Supplementing with higher levels of protein is unnecessary for most healthy adults.

For added fiber - Adding psyllium husk, ground flaxseeds, oat bran or oat flakes can add fiber to improve digestive function. Be cautious, however, adding too much fiber at once may increase bloating and gas. Slowly incorporate more fiber into your diet.

3 main components of a healthy smoothie:

1. Fruits

2. Vegetables

3. Liquid

There is an endless array of options for creating a smoothie you and your family will enjoy. Try some of these combinations for a breakfast or a snack to get you started. Then be creative and experiment with a variety of fruits and vegetables to find flavors you like. Combine all ingredients in the blender and blend at high speed until a smooth liquid consistency. Add more liquid if it is too thick to drink.


Tropical - 2 servings: 132 calories/serving

1 cup fat free milk

1 ripe banana

1 C raw spinach, washed

1 C sliced pineapple

Berry Banana - 2 servings: 155 calories/serving

1 cup coconut milk

1 ripe banana

2 C frozen berries (mixed, blueberries or strawberries)

1 C raw kale, washed

1 cup crushed ice

Choco-Berry - 2 servings: 217 calories/serving

1 cup almond milk

2 ripe bananas

1 C frozen raspberries

2 TB unsweetened cocoa

4 pitted dates

Berry Delicious - 2 servings: 138 calories/serving

1 cup rice milk

1 cup blueberries

1 cup strawberries

1 cup raw spinach, washed

Author's Bio: 

Lynda Enright, MS, RD, CLT is certified as a Wellness Coach and LEAP Therapist who partners with women who want to look and feel amazing by helping them lose weight and reduce inflammation which can cause fatigue, bloating, acid reflux, congestion, brain fog or achy joints. For FREE meal planning ideas to help you eat well, lose weight and reduce inflammation - click here to get Ten Meals In A Bag