Peanut Butter Smoothie (1 Cup)

Use unsweetened peanut butter and avoid added honey, sugar, dates, syrups, sweetened yogurt, or fruit juice in the smoothie.

Reduce the portion size and drink it slowly; consider having half now and the rest later.

Build the smoothie around unsweetened Greek yogurt, tofu, or an unflavored protein powder, using water or unsweetened milk rather than juice.

Add fiber-rich ingredients such as chia seeds, ground flaxseed, or a small amount of rolled oats.

Choose lower-sugar fruit additions such as berries instead of banana, mango, pineapple, or dried fruit.

Take a brief easy walk after drinking the smoothie, if this is safe and appropriate for you.