- Smoothies and smoothie bowls
Where you go wrong: Adding everything but the kitchen sink. “People aren’t very conscious of what they’re putting in their smoothies and bowls. They just toss it all in,” says Angela Ginn-Meadow, RD, a national spokesperson for the Academy of Nutrition and Dietetics. The problems crop up with the additional calories from too much fruit, peanut butter, and protein powder.
The fix: Ginn-Meadow recommends measuring out your portions. Toss in more veggies than fruit—the latter of which you should limit to 1 cup—to load up on nutrients and save on calories. Stick with 1 Tbsp of peanut butter, and just 1 or 2 scoops of protein powder (here are the 6 healthiest protein powders for your smoothie. “For every 1 g of protein there are 4 calories,” says Ginn-Meadow, and each scoop of protein powder typically contains 10 to 20 g of protein, which is sufficient for a meal.