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Smoothies are fast, convenient, and easy way to squeeze extra nutrients into our diets, and the flavor variations are endless.  This endless variety is one of the great things about smoothies, but also can be overwhelming.  Consider this your smoothie “cheat sheet” to building – or buying – a low-sugar smoothie that’s nourishing and satisfying with 100% pure ingredients.

5 steps to build smoothie tailored to your specific needs, using purposeful ingredients that offer full-body benefits.  Experiment with various flavor combinations for a refreshing smoothie that’s nutritious and delicious.

Step 1:  Choose your base | Lower calorie, low-carb liquids with no added sugar

Step 3:  Pile in the produce + minimize food waste

Step 4:  Don’t skip the fat

Fat enhances the texture and richness of a smoothie; fat also helps to keep us fuller, longer.  Add teaspoon or two if you’re keeping calories in check, or 2+ tablespoons if you’re looking to add more calories.

 Step 5:  Flavor enhancers & good-for-you add-ins

Three good-for-you smoothies to help you beat the summertime heat – OR a Smoothie King option for each:

Note | All Smoothie King smoothies have: 

This creamy frappe can pull triple-duty as a breakfast, snack or pre-workout energy boost. 

Per serving: 120 calories, 7 grams carbohydrate, 5 grams fiber, 1 gram sugar, 10 grams protein.

Not into DIY?  Smoothie King has you covered with this Eat Fit blend:

The Activator® Recovery Coffee: 220 calories, 23 grams carbohydrate, 2 grams fiber, 15 grams sugar (0 added sugar), 29 grams protein

Packed with nutrients to enhance performance and recovery and reduce inflammation, this sweet and tart smoothie is a perfect fit as a pre-workout fuel source + post-workout recovery.

Per serving: 260 calories, 23 grams carbohydrate, 4 grams fiber, 14 grams sugar, 23 grams protein.

Not into DIY?  Smoothie King has you covered with this Eat Fit blend:

Keto Champ™ Berry: 430 calories, 19 grams carbohydrate, 9 grams fiber, 6 grams sugar (0 added sugar), 23 grams protein

Per 20-ounce: 210 calories, 28 grams carbohydrate, 5 grams fiber, 17 grams sugar (0 added sugar), 23 grams protein + added bonus of 400 mg calcium and more than 700 mg potassium.

FUELED Wellness + Nutrition is powered by Smoothie King. Learn about Eat Fit at Smoothie King; click here for the full list of Eat Fit options available at Smoothie King, proud sponsor of FUELED Wellness + Nutrition with Molly on WGNO. 

Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.

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