Fruit Smoothie Drink (with Fruit Juice and Dairy Products) (1 Cup)

Choose a smaller serving and sip it slowly rather than drinking it quickly.

Make smoothies without fruit juice; use water, ice, or unsweetened milk as the liquid.

Favor lower-sugar fruits such as berries, cherries, apples, or pears instead of large amounts of tropical fruit or dried fruit.

Add plain Greek yogurt, cottage cheese, or an unsweetened protein powder to slow absorption.

Include fiber and healthy fat, such as chia seeds, ground flaxseed, or a small handful of almonds.

Have the smoothie alongside or after a balanced meal, and take a 10–15 minute walk afterward.