Avoid ingredients that turn your smoothie into junk food

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ST. LOUIS (KTVI) – Smoothies are the go-to healthy way to get your day started right. Fruits, veggies, yogurt – these ingredients are all good for you, right? But are you sabotaging your own smoothie?

Katie Lambert, the dietician at Barnes Jewish Hospital, visits Fox 2 News in the Morning to talk about smoothie mixing mistakes.

Things to choose
• Greek yogurt, spinach, mixed berries, coconut milk or almond milk
• For a fall treat, add pumpkin to the recipe

Things to avoid
• Fruit juice, coconut oil, honey, light or non-fat yogurt with fruit on the bottom.
• Avoid added sweeteners and sugar when making our smoothie. When we use fruit as our sweetener, fruit adds the sweet taste, fiber, vitamins, minerals and antioxidants.

Watch the extras
• Extra protein powder, nut and nut butters, avocado, chia or flax seeds, and other healthy ingredients can increase calories. For example, adding one tablespoon of peanut butter adds an extra 100 calories.

Count calories
• In your mind, try to calculate how much of each ingredient you added to your smoothie. An easy way to do a quick calorie count is to measure your ingredients.
• If your smoothie is replacing a meal, 400 calories is a good goal. If your smoothie is a snack, try to keep it at 200 calories.