Smoothie (1 piece)

Reduce the smoothie portion size and sip it slowly over 20–30 minutes rather than drinking it quickly.

Build it around unsweetened Greek yogurt, silken tofu, or an unsweetened protein powder to increase protein and slow absorption.

Add fiber and healthy fats such as chia seeds, ground flaxseed, avocado, or natural peanut or almond butter.

Use lower-sugar fruit portions such as berries, cherries, apple, pear, or orange; keep fruit to about 1 cup and avoid fruit juice, dates, honey, and syrups.

Use water, unsweetened milk, or unsweetened soy milk as the liquid base instead of juice, sweetened milk, or coconut water.

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