Strawberry Smoothie (1 Cup)

Use a smaller portion of smoothie and sip it slowly over 15–20 minutes rather than drinking it quickly.

Make it with whole strawberries, plain unsweetened Greek yogurt or unsweetened soy milk, and water; avoid fruit juice, sweetened yogurt, honey, syrups, and added sugar.

Add 1–2 tablespoons of chia seeds or ground flaxseed to slow absorption and increase fullness.

Include a protein source with or alongside it, such as plain Greek yogurt, tofu, or a small handful of almonds or walnuts.

Limit higher-sugar smoothie additions such as bananas, dates, mango, pineapple, and sweetened protein powders; use cinnamon or vanilla extract for flavor instead.

Have the smoothie after or with a balanced meal instead of on an empty stomach, and consider a 10–15 minute easy walk afterward.