Ingredients

THE SMOOTHIE BASICS

For each serving you’ll need about 1 cup of fruit, a handful of ice cubes, 1/2 cup liquid (juice, water, nonfat kefir, or low-fat milk), and 1 to 2 tablespoons each of the protein and fiber options.

PROTEIN: Provides lasting energy and protects muscle mass

Whey Protein Powder: A by-product of the cheese-making process, whey protein is a nutrient-rich source of protein that is also a good option if you’re lactose intolerant. (Whey’s lactose is removed in the process of isolating whey protein.) You can find it in the health section of supermarkets and many big-box retailers.

Nutrition: 1 scoop: 75 calories; 13g protein; 4g carbs; 1g fat; 0.5g sat. fat; 75mg sodium; 0g fiber

Low-Fat Greek Yogurt: Greek yogurt isn’t just thicker than regular yogurt; it also contains roughly double the protein, along with nutrients like B6, B12, and zinc.

Nutrition: 1/4 cup plain: 50 calories; 5g protein; 2.5g carbs; 2g fat; 1g sat. fat; 25mg sodium; 0g fiber 

Peanut Butter: Studies have shown that people who regularly eat peanut butter have higher levels of nutrients like folate and iron, compared with those who don’t or who rarely open a jar; peanuts also contain cholesterol-lowering monounsaturated fats.

Nutrition: 1 tablespoon: 96 calories; 4g protein; 4g carbs; 8g fat; 1.6g sat. fat; 68mg sodium; 1g fiber

Low-Fat Milk: Along with other vitamins and minerals, milk contains bone-building calcium as well as potassium, a nutrient that helps regulate blood pressure.

Nutrition: 1/2 cup: 51 calories; 4g protein; 6g carbs; 1g fat; 0.7g sat. fat; 54mg sodium; 0g fiber

Hemp Seeds: Found in health food stores and in the health food section of larger supermarkets, hemp seeds may help fight inflammation and high blood pressure.

Nutrition: 1 tablespoon:  45 calories; 2.5g protein; 1.5g carbs; 3g fat; 0.5g sat. fat; 0mg sodium; 1g fiber

Kefir: Non-fat kefir (a cultured milk product with a mild, tangy taste) is a great low-calorie protein source. Plus, it’s loaded with several B vitamins, which help your nervous system and are important for overall good health. You’ll find it near the yogurt section of your grocery store. Just double-check the label to make sure you’re buying a bottle without added sugars.

Nutrition: 1/2 cup for non-fat plain: 45 calories; 5.5g protein; 6g carbs; 0g fat; 0g sat. fat; 60mg sodium; 0g fiber

FIBER: Helps fill you up and curb snack attacks later on

Chia Seeds: Offering a high antioxidant concentration, chia seeds are also a great source of omega-3 fatty acids, which are beneficial for several body functions. Look for them in the health food section of your grocery store (often near oatmeal and flaxseed).

Nutrition: 1 tablespoon: 69 calories; 2g protein; 6g carbs; 4g fat; 0.4g sat. fat; 2mg sodium; 5g fiber

Flaxseeds: Another seed boasting heart-healthy omega-3s, flaxseeds also provide calcium.

Nutrition: 1 tablespoon, whole: 55 calories; 2g protein; 3g carbs; 4g fat; 0.4g sat. fat; 3mg sodium; 3g fiber

Avocado: Chock-full of healthy monounsaturated fat, avocados also contain folate and lutein.

Nutrition: 1/4 avocado: 80 calories; 1g protein; 4g carbs; 7g fat; 1g sat. fat; 4mg sodium; 3g fiber

Prunes: Loaded with iron, prunes are also high in soluble fiber, which promotes healthy blood sugar.

Nutrition: 1/4 cup: 66 calories; 1g protein; 17g carbs; 0.1g fat; 0g sat. fat; 1mg sodium; 2g fiber

Old-Fashioned Oats: Oats have been shown to help lower cholesterol.

Nutrition: 3 tablespoons (dry):  57 calories; 2g protein; 10g carbs; 1g fat; 0.2g sat. fat; 1mg sodium; 1.5g fiber 

FRUIT: Delivers that sweet taste you’re after, along with a dose of vitamins and nutrients that help support good health

Mango: This tropical fruit is high in vitamin A and beta-carotene to protect your peepers as you get older.

Nutrition: 1 cup, pieces: 99 calories; 1g protein; 25g carbs; 0.6g fat; 0.1g sat. fat; 2mg sodium; 3g fiber

Blueberries: These antioxidant-rich berries also contain memory-improving flavonoids.

Nutrition: 1 cup: 84 calories; 1g protein; 21g carbs; 0.5g fat; 0g sat. fat; 1mg sodium; 4g fiber

Peaches: This juicy fruit is rich in several antioxidants, as well as potassium and iron, both of which are key for proper cell function.

Nutrition: 1 cup, slices: 60 calories; 1g protein; 15g carbs; 0.4g fat; 0g sat. fat; 0mg sodium; 2g fiber

Pineapple: This sweet fruit is a good source of manganese, which promotes bone health.

Nutrition: 1 cup, chunks: 82 calories; 1g protein; 22g carbs; 0.2g fat; 0g sat. fat; 2mg sodium; 2g fiber

Green grapes: These little gems contain a type of flavonoid called catechins that serve as a cell protector. When making smoothies, it’s nice to toss frozen grapes into the blender.

Nutrition: 1 cup: 104 calories; 1 g protein; 27g carbs; 0.2g fat; 0g sat. fat; 3mg sodium; 1g fiber