| | | I love smoothies because they're a marriage of two things I value highly: flavor and efficiency. I'm always trying to eat more fruits and veggies, and smoothies are one of the quickest (and most delicious) ways to achieve this! | | We've probably all experienced drinking a smoothie and expecting it to be enough to tide us over, only to realize 45 minutes later that we're definitely still hungry. With this in mind, Jessica Sandoz, a registered dietitian at Healthline, is back with some tips for how to make smoothies both nutritious and filling. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 4, 2025 • 3.5 min read | | | |  | | | | Q: | How can I make a smoothie actually filling? | | | A: | Smoothies are a great way to get a lot of nutrients at once. Plus, they're super easy to make, and you can take them on the go! Of course, you need to be mindful of what goes into your smoothie for it to be balanced and filling. A great way to do this is by incorporating fiber and protein. Here's a formula you can use to make a nutritious smoothie! - Fruit: Frozen fruit is a great option to keep on hand and contributes to that nice smoothie texture! Be adventurous with this, including multiple varieties and colors. Make sure to measure out your fruit, ideally keeping it to about 1 to 2 cups total.
- Protein: Protein powder, Greek yogurt, cottage cheese, silken tofu, and pasteurized egg whites all work well! Aim for 20 to 30 grams of protein per smoothie.
- Liquid: Choose a liquid with minimal added sugar, such as low fat milk, unsweetened nondairy milk (think: almond, soy, coconut, oat), coconut water, or even just regular water. Fruit juice can be a good choice, too, but to avoid unnecessary added sugar, look for options that are 100% fruit juice.
- Veggies: Hello, extra fiber and nutrients! Some ideas include leafy greens like spinach and kale, frozen cauliflower, and pumpkin puree. To help keep the flavor balanced, put in half the amount of veggies as you do fruit. For example, 1 cup of fruit and 1/2 cup of veggies.
- Add-ins: Consider adding a healthy fat, fiber, or just more flavor! Flaxseed, chia seeds, nut butter, avocado, oats, cacao nibs, and cinnamon are all great choices.
My favorite smoothie recipe: - 1/2 cup frozen mango
- 1/2 cup frozen pineapple
- 1 scoop vanilla protein powder
- 1 cup unsweetened coconut beverage
- 1 handful of baby spinach
- 1 tablespoon ground flax
| | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Smooth operator | | | | |  | | nutribullet Blender Combo | | If you're a regular smoothie drinker, you know how convenient it is to have a quality blender. I mean, who wants to bite into a chunk of broccoli that wasn't blended properly? The 1,200-watt motor on the nutribullet makes easy work of smoothies, soups, sauces, nut butters, and beyond! It also comes with a multi-serving pitcher and a single-serve cup, in case you need to take your beverage to go! | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🩺 What can a liver ultrasound tell you? This noninvasive procedure captures live images of your organs using high frequency sound waves. | | 😶🌫️ 6 possible causes of brain fog. Confusion, memory issues, and lack of focus are some examples of how people experience brain fog. | | 🏥 The stages of colon cancer. The stage represents the extent of the cancer and how far it has spread. | | 🚚 8 best Mediterranean diet meal delivery services. Eat well without spending hours in the kitchen! | | | Thanks for reading, friends! We'll be back on Thursday to ease all of your stress. (JK, but hopefully some of it!) | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | efficiency. | | | | |
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