What should go into a smoothie

It's great for your joints and can help regulate blood sugar," says Smith. When you're blood sugar is stable you won't experience drastic highs and lows in energy, and as a result, will make healthier, more waist-friendly food choices, so don't shy away from this brightly hued spice.

Whether you have a thing for almond, peanut, walnut or cashew butter it doesn't matter, they all offer a boost of healthy omega-3 fatty acids. According to a study from the University of South Australia, a diet rich in omega-3 fats combined with regular exercise can help you lose more weight than just exercise alone.

Just don't go overboard with your scoops. Smith advises a maximum two tablespoons of nuts or nut butters in your drinks because they are considered a calorie-dense food.

Check out these 20 Healthy Fats to Make You Thin for more helpful advice about nut butters, avocado, oils, and more! By now it should be clear that if you want to rid yourself of unwanted pounds you've got to rid your diet of unnecessary sugar and calories, and when it comes to smoothies using juice as a liquid base is a big no-no.

That's why it's best to stick to liquids like water or low-sugar almond milk when blending. When you're looking for simple ways to lose weight , you can never have too many veggies—they're low in calories and high in nutrients that help your body function at its highest level.

There's no limit on how many veggies you can put in," says Smith. Spinach is one of the best green options for smoothies because its flavor is less pronounced than other veggies, and it also blends up nicely in shakes so you won't be sipping any green chunks through your straw. Ginger may be the ultimate upset stomach remedy, but thanks to its soothing powers it also can enhance your weight loss efforts. Adding fresh ginger into smoothies not only will give your drink a kick and disguise any bitter greens, but it will help your body digest the foods you're gulping down.

By aiding digestion, ginger helps your body absorb more nutrients and makes your healthy efforts more pleasant overall. It's also a low-calorie way to really enhance the taste of your drink and is especially nice when paired with lemon juice.

Bananas are a smoothie mainstay, but frozen bananas specifically can take your smoothie game to the next level. When blended frozen, bananas turn your shake into a super creamy and thick indulgent shake—and when something tastes great you're more likely to continue eating it. Just be sure to stick to one banana or less to keep calories and sugar under wraps.

For example, I ordered a smoothie out that was very delicious but later I found out that there were three bananas in there and it was nowhere on the label," says Smith. Love bananas? Smith emphasizes the importance of fat and fiber to encourage greater satiety, and avocados are rich in both.

Avocado is a particularly great source of monounsaturated fats, and a study published in the journal Diabetes Care found that a diet rich in these types of fats may actually help spot reduce belly fat by regulating the expression of certain fat genes. You may have to add more fruit or liquid, depending on the type of fruit you choose. Play around until you have a texture you like. Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs it, and finally add a few ice cubes to the blender for a thick and frosty smoothie.

Before your bananas have a chance to turn brown in the fruit bowl, peel and slice them, then freeze on a sheet of baking parchment on a tray until solid. You can then store in sandwich bags and throw into your blender whenever you need them. Most supermarkets now sell frozen smoothie packs, which are often great value and give you a good mixture of fruit. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla essence before blending, or give your smoothie some texture with a sprinkle of flaxseeds, toasted chopped nuts or whole oats.

Not only will it taste great, it will keep you fuller for longer too. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. Try making a green smoothie with coconut water, grated apple, kiwi, banana and spinach. Other vegetables which work well are grated beetroot or carrot, kale, tomatoes and avocados. Plus, wild blueberries are packed with antioxidants and fiber. If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.

Cottage cheese provides the protein in this layered drink. For the kids, or the kid in you, why not whirl up a little strawberry milk? Unlike the one you may have grown up on, this snack gets its pink color and juicy flavors from actual strawberries. Want more tips like these? Flax seeds have plenty of omega-3s as well as fiber and protein, and sesame seeds are rich in important minerals like copper, magnesium, and zinc.

Just be sure that you're working with a high-powered blender or pre-ground seeds before adding these in. You already add spices to your meals for flavor, so why not your smoothie, too?

Spices like cinnamon, nutmeg, cardamom, cayenne pepper, and turmeric add a serious boost of flavor without added sugars or calories , giving tons of nutrients to your blended beverage. If your smoothie skews sweet, go for cinnamon, nutmeg, or cardamom, but if you're opting for a mostly veggie-based smoothie, try turmeric or cayenne pepper for a bit of a kick. Speaking of vegetables, if you're bored with adding dark leafy greens like spinach and kale, there are plenty of unexpected — but equally delicious — veggie options you can throw in.

From frozen cauliflower , which gives a creamy consistency with a mild enough flavor and lots of antioxidants, B-vitamins, potassium, and fiber to cucumber, which provides vitamins C, B5, and K, the produce section likely holds plenty of choices you never even considered in a smoothie.

Other great picks include celery, cabbage, bell peppers, and zucchini, which can be added in cooked or raw, depending on what you prefer. Tons of vitamins and added water content make them a healthy smoothie addition. Beets get a bad rep in the veggie world, but they're actually a perfect option when blended into a smoothie. Both beets and sweet potatoes will give your smoothie a vibrant red hue, but that's not all: beets provide antioxidants and are anti-inflammatory, which can help with hypertension, type 2 diabetes, and even dementia.

Sweet potato is the secret ingredient your smoothies are missing , because they're loaded in important nutrients like vitamins A and C, fiber, potassium, and iron , and you can add them grated raw or steamed, boiled, or roasted for the right amount of natural sweetness. The opportunities are endless. In recent years, we've seen the meteoric rise in popularity of pumpkin spice everything , but you shouldn't forget about pumpkin as soon as the last autumn leaves fall, because it's a killer source of vitamins A and C, potassium and fiber.

Its creamy consistency and mild flavor plus that gorgeous orange hue make canned pumpkin a perfect smoothie mixer long after those pumpkin spice lattes disappear from your Instagram feed.

If you already add citrus fruits like lemon and lime or other fruits like apples to your smoothie, you might have never thought of adding the peel, rind, or skin in, too.

But if you're working with a high-powered blender or food processor, you might want to think twice before tossing them in the trash. Dietitian Michelle Loy of Go Wellness told TheList that the peels add "a burst of flavor to the smoothie," adding, "they're chock-full of fiber and vitamin C.

Plus, the peel packs in potent phytochemicals like flavonoids, carotenoids, and limonene. Just be sure to thoroughly wash them beforehand, and if your blender can't support them, add a bit of the zest instead. You might not think of adding legumes like lentils or chickpeas or navy beans to your smoothie, but you should. They are a perfect source of protein and fiber for all your meals, and when added to a smoothie, give a nice boost of flavor and texture.

Just be sure to cook them beforehand — uncooked legumes or beans could damage your blender , according to Chefworks.