Smoothies are a great way to pack nutrients into one quick healthy drink! With the right ingredients, they make for the perfect on-the-go meal replacement, midday snack, or even a wholesome dessert.

The key to building a healthy smoothie is including all the essential ingredients that keep you full and your energy high without the risk of a sugar crash. Customize your smoothie to have delicious flavors you love by including a balanced amount of leafy greens, fiber, protein, healthy fats, and carbohydrates.

Focus on fruits and vegetables

Most people have a hard time meeting fruit and vegetable recommendations, so adding them to a smoothie is a simple way to get in a few extra servings.

Leafy greens are especially health-supportive, but if you�re not a huge fan of greens or have a picky eater on your hands, adding a handful or two in your smoothie is an ideal way to sneak a generous boost of nutrients into your diet. If you�re experimenting with leafy greens for the first time, spinach tends to have a mild flavor that lends itself well to smoothies without being overpowering. With other tasty ingredients like fruits and nut butters, you won�t taste them and will still get an added source of antioxidants and fiber.

Options: apple, arugula, banana, beet greens, berries, kale, mango, pineapple, spinach, squash, sweet potato

Pick your protein

While protein powder may sound like the most obvious way to add protein to a smoothie, there are a variety of other natural ingredients that can fulfill your protein needs without the additional sweeteners and additives that are often found in powders. Eating high-quality protein can help build and repair tissues, cells, and organs throughout the body and improve brain function.

Options: coconut milk, collagen powder, hemp seeds, nut butter, oats, unsweetened Greek yogurt, unsweetened protein powder (grass-fed whey, hemp, pea)

Add a healthy fat

The macronutrient fat can provide an array of health benefits to your body, such as decreased inflammation and a reduced risk of heart disease. Healthy fats are also necessary to properly absorb certain nutrients. Adding a bit of healthy fat not only boosts nutrient absorption but can make your smoothie extra satisfying and delicious.

Options: avocado, chia seeds, coconut oil, hemp seeds, nut butter, nuts

Give it a fiber boost

Smoothies are also a perfect opportunity to include more fiber in your diet. High fiber foods contribute to a healthy digestive system to leave your gut feeling happy and your hunger at bay. It helps regulate your blood sugar and supports healthy digestive functioning.

Options: beets, cauliflower, chia seeds, flax seeds, fruit, oats, spinach

Try a green smoothie or almond butter sweet potato smoothie from our IIN grads!