Fruit Smoothie (made with Fruit or Fruit Juice only) (1 Cup)

Use whole fruit rather than juice, prioritizing berries, cherries, apples, pears, or peaches; keep the edible skins and pulp for more fiber.

Reduce the fruit portion and bulk out the smoothie with unsweetened plain Greek yogurt, silken tofu, or cottage cheese for protein.

Add 1–2 tablespoons of chia seeds, ground flaxseed, or nut butter to slow absorption and improve fullness.

Avoid sweetened yogurt, honey, syrup, dates, agave, and fruit juice as smoothie add-ins; use water, ice, or unsweetened milk instead.

Have the smoothie alongside or after a balanced meal containing protein and non-starchy vegetables, rather than drinking it alone on an empty stomach.

Drink a smaller serving slowly, and consider a 10–20 minute easy walk afterward.