5 Smoothies to Kick-Start Your Day and Pitfalls to Avoid

With all the super ingredients you can add to your morning smoothie, it can get overwhelming. Here are 5 smoothies that are the perfect balance of delicious and healthy.

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Although tossing healthy ingredients into a blender can make a fabulous go-to breakfast, there are common mistakes folks make that can sabotage their morning shake.

— Fight the urge to add every healthful ingredient into your smoothie. First, it may not come out as tasty as you’d like. Second, it may cause calorie overload. Instead, divide and conquer. Choose one or two superfoods to toss in your morning smoothie each morning.

— Large glasses lead to larger portions than you might realize. Instead, use no larger than 12-ounce glasses for your morning drink.

— Fruit adds many antioxidants along with vitamins and minerals. But there are several other food groups you should be tackling in the morning. Balance the fruit in your smoothie by adding a source of protein like peanut butter, low-fat or nonfat milk or a healthy fat like avocado.

— Too much fruit juice, maple syrup, agave, or even honey can quickly spike the added sugar and calories. Add sweetness with fruit like banana, mango, or dates. If you choose to go the added sugar route, then aim for about two teaspoons per serving.

Super Smoothies To Try

With all the super ingredients you can add to your morning smoothie, it can get overwhelming. Here are five smoothies that are the perfect balance of delicious and healthy.

The combination of fruit, including banana and mango, add a naturally sweet flavor and a ton of antioxidants. The mildly flavored coconut water contributes a boatload of electrolytes. With a total of five grams of fiber per serving, this smoothie will help keep you satisfied throughout your busy morning.

Everyone’s on the green smoothie bandwagon. But making a green smoothie taste delish is a whole other story. The spinach in this smoothie is complimented with the sweetness of peaches and vanilla almond milk.

Add protein to your morning by blending peanut butter into your smoothie. Combined with nonfat yogurt and milk, it gives this smoothie a whopping 13.5 grams of protein to get your morning off on the right foot.

Alton adds a splash of acai juice to this morning smoothie. Acai are nutrient-packed with vitamin A, iron, calcium, and several good-for-you phytochemicals like anthocyanins. Acai has also been shown to have anti-inflammatory properties.

Blend the goodness of avocados into your breakfast. Avocados add a rich, creamy texture plus healthy, satisfying fat to your morning smoothie.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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