What role does a smoothie play in your meal plan: meal, snack, or post-workout fuel? If it’s a meal-replacement, then choose one that includes dairy, some fruit, and maybe vegetables. Is it a snack? Then go lighter and pick one with fruits, vegetables, and ice. And if you’re replenishing fuel after your workout, then make sure your smoothie includes protein – and choose the protein source wisely.

Make them quickly: Just dump your ingredients into a blender, hit start, and blend to desired consistency. That’s it. They can include any combination of fruits – such as berries, cherries, apples, melons, bananas, and grapes – and vegetables such as kale, spinach, and cucumbers. Try freezing some ingredients for an icier drink. You also can use frozen bags of smoothie ingredients, saving time and decision-making. But avoid adding juice because it contains little (or no) fiber and extra calories.

There are many protein options too. Milk, dairy or nondairy, and plain or Greek yogurt also provide calcium. Nut butters can be flavorful as well. But remember 2 tablespoons add an extra 200 calories.

Choosing ready-to-drink dairy or juice smoothies? Some contain added sugar, and others with mostly apple juice aren’t as nutrient-dense as ones made with other fruits and vegetables. And check the Nutrition Facts panel because some bottles contain two (or more) servings. This is especially important because you’ll want to get the proper nutrients without going over your daily calorie needs.

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