How to make healthy smoothies

A smoothie can contain almost anything. According to Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating, most consist of liquid (such as water, nondairy milk, or kefir), fruits, vegetables, seeds, nuts (or nut butter), supplements (such as protein powder, maca, or matcha), and toppings (such as granola, coconut, and cacao nibs

According to Miranda Hammer, a registered dietitian and natural foods chef based in New York, the key to making it healthy is to strike the right balance of vegetables, fruit, protein, and fat. "The smoothie is a really great way to get those key foods in," says Hammer. "You have the foundation for a healthy breakfast or snack" when you make this type of smoothie.

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Unsweetened nut butter, chia, hemp, or flax seeds, plain yoghurt, or nut milk are all good sources of protein. The other important factor in a smoothie is fat, which helps you feel full. "Salt and sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut meat, coconut yoghurt, or full-fat organic yoghurt are all good sources of fat in smoothies," Hammer says.

Also, be open to new experiences. "Try to combine the ingredients. "Dietary diversity can be extremely beneficial in ensuring a well-balanced nutrient intake," Andrews says. If you're eating kale, kefir, and blueberries one week, try spinach, hemp milk, and pineapple the next.
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