Green Smoothie (1 piece)

Use mostly non-starchy greens such as spinach, kale, cucumber, and celery; limit fruit to a small portion of berries.

Avoid fruit juice, sweetened yogurt, honey, dates, and large amounts of banana or mango in the smoothie.

Add protein, such as plain Greek yogurt, unsweetened soy yogurt, or silken tofu, to slow absorption.

Include fiber-rich fats such as chia seeds, ground flaxseed, avocado, or unsweetened nut butter.

Keep the smoothie portion moderate and drink it slowly rather than consuming it quickly.

Have the smoothie alongside or after a balanced meal containing protein and non-starchy vegetables instead of on an empty stomach.