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.

  1. Fruit
    • 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
  2. Base
    • Amount: ¾ - 1 cup
    • Use more for a thin, runny smoothie. Use less for thicker smoothie
    • Examples: Milk, nondairy milk (almond, soy, coconut, etc.) or nutritional shakes
  3. Veggies
    • Amount: ½ cup
    • Try 1 vegetable to start
    • Pack in the nutrients without changing the taste!
    • Examples: Spinach, avocado, kale, carrots, beets, arugula or cucumber
  4. 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
  5. Flavor
    • 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.