Smoothies are a delicious, healthy way to add more fruits and vegetables to your day. In this handout, learn how to make a smoothie that is nutritionally balanced (has lots of nutrients in proper portions) and customized to your taste. All you need is a blender and some measuring cups/spoons. If you need help using a blender or cutting up fruits and vegetables, ask an adult you trust.
To make your smoothie, follow the steps below. Add your ingredients into a blender and blend for 30-60 seconds or until smooth.
Amount: ½ - 1 cup
Use 2-3 different fruits
Use frozen fruit in place of ice
Examples: Berries, bananas, pineapple, peach, mango, melons or kiwi
Amount: ¾ - 1 cup
Use more for a thin, runny smoothie. Use less for thicker smoothie
Examples: Spinach, avocado, kale, carrots, beets, arugula or cucumber
Protein and fiber
Amount: 1 tablespoon (TBSP) – ½ cup
Examples: Yogurt, dairy-free yogurt, nut butter, Sun Butter®, protein powder, chia seeds, oats or flaxseeds
Amount: 1/8 teaspoon (tsp.) – 1 TBSP
Boost the flavor of your smoothie!
Examples: Cinnamon, honey, maple syrup, lemon or lime juice or vanilla extract
Rev. 12/2022. Created by Alexa Cosgrove, dietetic intern from Simmons University. Mass General for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treat any medical conditions.