Blended fruit is still fruit — but pile in juice, honey and three bananas and a smoothie rivals a milkshake. A few rules keep it balanced.
- Base it on unsweetened liquid: water, milk or plain kefir.
- One portion of fruit, not four.
- Add protein — skyr, yogurt or a scoop of powder.
- Include fat and fibre: nut butter, seeds, oats.
- Skip added sugar and fruit juice.
- Chew something too — drinking calories satisfies less.
