Smoothies are a convenient way to pack fruits, vegetables, low-fat dairy products and protein into your diet, even if you don't have time to stop for a sit-down meal. Make your own smoothies in place of costlier meal replacement products or take advantage of purchased smoothies to fill in gaps in your diet.
Types
Fruit smoothies typically contain fresh or frozen fruit, yogurt, tofu or soy protein, milk or soymilk or fruit juice, according to Eating Well. Greens, supplements, nut butter, cocoa powder and sweeteners may be added to smoothies for flavor or nutritional content. The ingredients you choose determine the total calorie, fiber and protein content of your smoothie. If you are dieting, choose a smoothie recipe low in sugar but high in protein and fiber to stay full longer.
Size
While smoothies come in a variety of sizes, avoid the large and extra large smoothies if you're dieting. A very large smoothie typically comes with a much higher calorie count. Aim for 18 ounces to 24 ounces, depending upon where you're purchasing your smoothie. Twenty-ounce smoothies vary in calorie totals, with a healthy smoothie coming in at around 300 calories; ice cream and peanut butter versions having as much as 1,000 calories, according to retailer Smoothie King.
Function
Smoothies include ample amounts of fruit, low-fat dairy products and fiber. Protein powder or tofu can increase the total protein content of your smoothie. If you are on a reduced-calorie diet, the smoothie you make at home or purchase should be within your calorie guidelines. Choose a smoothie for breakfast or lunch, or plan a smaller smoothie as an afternoon snack or evening dessert, recommends Eating Well.
Considerations
Making smoothies at home is the easiest and most affordable way to enjoy these practical additions to your weight-loss diet. Combine fresh fruit, juice or skim milk and nonfat plain or Greek-style yogurt in a blender with ice, suggests 3 Fat Chicks. Replace sugar or honey with a sugar-free sweetener to cut calories, or use an overripe banana in your smoothie to add sweetness.
Warning
Not all smoothies are created equal. Some smoothie shops offer high-calorie milkshakes disguised as smoothies. While these may be delicious, they can have more than 1,000 calories in a 20-ounce smoothie. Coffee-flavored smoothies may also be high in calories and low in nutrition, according to Smoothie King. Check the nutritional information at your smoothie shop, or order light, skinny or low-cal smoothies to avoid the potential diet pitfall.
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