Smoothie Nutrition Information

Smoothies are a great way to increase fruit intake. Smoothies are tasty, portable and full of nutrients despite containing high levels of sugar. With the right smoothie ingredients, optimal health is promoted. Consider the nutritional value of common smoothie ingredients before adding them to the blender.

Fruit

• Fruit is the heart of many smoothies. Bananas are a great base, as they thicken and provide a creamy consistency to the smoothies. Bananas, according to nutritiondata.com, are high in potassium, manganese, B6 and fiber. One medium banana has 105 calories. For a tropical smoothie, add pineapple and mangoes. These two fruits are low on the glycemic index and also contain vitamins and fiber.

  For a berry-flavored smoothie, add blueberries, raspberries and strawberries. Berries are great sources of vitamin C, and they also contain antioxidants. Antioxidants fight free radicals, lower the risk of diseases and even fight the risk of cancer. Berries are lower in calories than other fruits as well. For a list of calories in berries, see Resources below.

Yogurt

• Yogurt is commonly used as a base to smoothies, and is also healthy. Yogurt contains probiotics, which help digestion and supports the healthy bacteria in your gut. Yogurt is also a good source of calcium and vitamin D: both of these nutrients help keep bones strong. Yogurt can be high in fat, but low-fat options are available which can reduce the fat as well as calorie amount.

  Those who are lactose-intolerant or vegan can find soy yogurt in specialty food stores, like Whole Foods. Soy alternatives are usually fortified with calcium and some vitamins, providing the same health benefits as dairy-based yogurt. Even silken tofu, high in protein, can be a good dairy alternative for yogurt.

Sweeteners

• Sometimes, fruit and yogurt do not taste sweet enough, and hence, sweeteners are used. Sugar is one obvious sweetener, though not the best choice. The book, "Health Hazards of Sugar" outlines that white sugar disrupts digestion and can cause health problems from tooth decay to cancer.

  A better choice of sweetener for a smoothie is agave syrup, or, nectar. The syrup is made from the agave plant, has a consistency of honey, and the taste similar to white sugar. Though still very sugary, the plant-based sweetener does not cause a spike in blood sugar: instead, glucose is released slowly.

Supplements

• Powder-based supplements are available for those who want to take a multivitamin with their smoothie. Because the vitamin is pulverized, absorbing the vitamin is easier than taking it in pill form. Be cautious of some whey-based protein: the book, "150 Healthiest Foods on Earth" express that the powder can contain growth hormones, and pasteurized milk and dairy has a link to prostate cancer.

Tips

• If adding ice to a smoothie, a good blender is important. To maximize the nutritional value of your smoothie, keep it primarily fruit-based: while some companies like Jamba Juice sell non-fruit-based smoothies, they are higher in calories and fat than fruit-based smoothies. Try gradually adding in sweeteners and taste as you go---this avoids adding too much sugar. Choose ripe fruits as well, as they will be sweeter. Adding fruit juice is fine, but try adding juices that are 100 percent juice to avoid added sugar. For smoothie recipes, see Resources below.