Fruit Smoothie Drink (1 Cup)

Reduce the smoothie portion size and sip it slowly rather than drinking it quickly.

Use mostly lower-sugar fruits such as berries, cherries, apple, pear, peach, or orange; limit ripe banana, mango, pineapple, dates, and fruit juice.

Keep the fruit whole or lightly blended, and avoid straining out the pulp and fiber.

Add plain unsweetened Greek yogurt, silken tofu, chia seeds, or nut butter to slow absorption and make the drink more filling.

Replace juice, sweetened yogurt, honey, syrups, and sweetened plant milks with water, ice, or unsweetened milk alternatives.

Have the smoothie alongside or after a balanced meal, and take a short walk afterward if appropriate for you.