Smoothies are one of the easiest and quickest meals or snacks that you can whip up. But it’s also very easy to go overboard in calories and sugar. Here are 5 common smoothie mistakes that you can correct the next time you start up your blender.

Mistake 1: Adding Too Much Fruit

It’s easy to toss a handful of berries, and every other leftover fruit you have in the refrigerator. However, when you overdo the fruit you can also go overboard in sugar — and yes, there is even a limit on how much fruit you should be eating in one day.

Correct it: Limit fruit to about 1 1/2 cups per serving. Use vegetables, nut butters, or even avocado to balance your smoothie.

Mistake 2: Forgoing Portion Control

Fill your blender to the rim and you’ll get one sizable smoothie that can weigh in between 400 to 600 calories or more!

Correct it: Limit portions of smoothies to 6 to 8 fluid ounces for snacks and 10 to 12 fluid ounces for meals.

Mistake 3: Overdoing the Sugar

Adding honey, maple syrup, or other sweeteners to smoothies help add a touch of sweetness. However, keep in mind that every tablespoon of honey you’re adding also adds 64 calories and 17 grams of sugar. And we know that many folks don’t stop at just 1 tablespoon!

Correct it: Measure out added sugar and limit it to about 1 to 2 teaspoons per serving. You can also use 1 date per serving to get the trick done.

Mistake 4: Forgetting Your Food Groups

Smoothies aren’t just about fruit. Oftentimes folks add fruit juice and fruit in their smoothies, forgetting that food groups like whole grains, vegetables, dairy, and protein also exist.

Correct it: Make your smoothie using food from at least 3 food groups. Spinach, cauliflower, nut butters, avocado, and even oats and seeds work beautifully to make a well-balanced smoothie.

Mistake 5: Storing Too Long

If you like to make a large smoothie and store it for a few days in the fridge, you may not be getting the most out of your fruits and veggies. Once blended, the nutrients decrease. The nutrients also get destroyed when exposed to oxygen or air for several days.

Correct it: Make enough to drink immediately in order to maximize the nutrients in your smoothie.