It&rsquo ;s a smoothie, it must be healthy right?  Think again, smoothies aren’t always so innocent and can add up to more than a meals worth of calories while leaving you less than satisfied.  While smoothies are definitely a popular blended beverage, Americans are also sipping more blended coffee and tea drinks.

These blended beverages may taste great and refreshing when the temperature rises, but they also contribute extra calories and weight gain.  Studies show that sipping your meal doesn’t lead to the same kind of satisfaction as “real” meal does.  So, that innocent smoothie may just tack on an extra 800 calories for the day that you don’t compensate for later.

This doesn’t mean that you should shun anything blended - it just means that you should think before you sip!   Use the following tips to choose a blended bliss rather than a blended blooper!

  • Watch the added sugars – choose smoothies made with low-fat yogurt and soymilk instead of frozen yogurt and juice. 
  • Add a dose of protein.  Protein from milk, yogurt or protein powder will help fill you up longer than a smoothie made from all carbs.
  • Watch the portion – is your smoothie super-sized?  Choose a smaller portion if you want to indulge.
  • Look for lower calorie menus.  Many popular smoothie and coffee shops offer lower calorie blended beverages.  
  • Stick with the fruit!  Save chocolate for special occasions and add some fruit to your day.  Just make sure the fruit used in fresh or frozen and not fruit flavored syrup.
  • Choose non-fat milk.  Order blended coffee drinks with non-fat milk and skip the whipped cream and save hundreds of calories.  And, ask for half the sweetened syrup (it will taste the same!).
  • Use low-cal sweetener.  If you need to satisfy that sweet tooth, look for drinks sweetened with low-calorie sweeteners.  
  • Make your own at home!  A smoothie can be much healthier and satisfying at home.  And, you’ll still have room for a sandwich!  Plus, you’ll have chance to get your creative juice flowing!

Blended Bliss – 6 Healthy Picks:
Based on 16 ounces

  •  Jamba Juice Light Strawberry Nirvana: 150 calories, 0 g fat
  •  Jamba Juice Bright Eyed & Blueberry Yogurt Blend: 220 calories and 0.5 g fat
  •  Jamba Juice All Fruit Peach Perfection: 200 calories, 0 g fat
  •  Smoothie King Slim N’ Trim Orange-Vanilla (20 oz): 215 calories and 0 g fat
  •  Starbucks Mocha Frappuccino Light Blended: 140 calories and 1 g fat
  •  Dunkin’ Donuts Coffee Coolata with Skim Milk: 170 calories and 0 g fat

Blended Bloopers – 6 Blended Drinks to Avoid:
Based on 16 ounces

  •  Jamba Juice Peanut Butter Moo’d: 530 calories and 11 g fat 
  •  Smoothie King Cranberry Supreme (20 ounces): 560 calories and 1 gram fat
  •  Smoothie King The Activator Strawberry (20 ounces): 575 calories and 1 g fat
  •  Starbucks Strawberries and Crème Frappuccino Blended Crème: 570 calories and 15 g fat
  •  Dunkin’ Donuts Coffee Coolata with Cream: 350 calories and 22 g fat
  •  Naked Juice Protein Zone Fruit Smoothie: 469 calories and 7.5 g fat

Leave the empty calories and added sugar behind with this tasty and refreshing beverage idea:

Blended Strawberries and Crème:

1 cup fortified low-fat vanilla soymilk
½ tsp vanilla extract
½ cup sliced strawberries
Ice

1.  Process ingredients in a blender, adding enough ice to reach desired consistency.

Servings: 1
Nutrition Information: 143 calories, 4 g protein, 26 g carb, 2 g fat, 0 g saturated fat, 85 mg sodium, 1 g fiber

Blend responsibly!

Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.