Mary Ellen Phipps

Mary Ellen Phipps

Mary Ellen is the founder of Milk & Honey Nutrition and a Registered Dietitian Nutritionist (RDN)

What a diabetic dietitian puts in her smoothies

Share on facebook
Share on pinterest
Share on twitter
Share on linkedin
Share on email

   What a diabetic dietitian puts in her smoothies  

What a diabetic dietitian puts in her smoothies

This post for What a diabetic dietitian puts in her smoothies was sponsored by Health Warrior. All thoughts and ideas are my own.


   What a diabetic dietitian puts in her smoothies  

Ever wonder what a diabetic dietitian puts in her smoothies? Or maybe what a dietitian would recommend you put in yours?

Well, there’s a few things I want you to think about first before showing you what I like to put in my smoothies:

  • Is your smoothie going to be a meal or a snack?

  • When is your next meal going to be?

  • What flavor preferences do you have?

All three of these questions are important for deciding what to put in a smoothie that meets your needs.

If you’re going to have a smoothie for a snack, you don’t really need to load it up with a ton of ingredients… but if you’re having a smoothie as a meal, it’s important to make it so it can keep you full and satisfied for a few hours at a minimum. Here’s a little formula I use:

Snack smoothie: Liquid + Fruit + Vegetable + Protein

Meal smoothie: Liquid + Fruit + Vegetable + Fat + Protein + Grain

   What a diabetic dietitian puts in her smoothies  

You’ll notice the meal smoothie has fat and grains added to make sure you’re satisfied for a lot longer than if it were just a snack. Here’s some different options for the different categories I listed:

Liquid: water, juice, milk, almond milk, coconut milk, soy milk, coconut water, tea, coffee/espresso

Fruit: Banana, strawberries, grapes, blueberries, melon, apples, pears, peaches, pineapple

Vegetable: kale, spinach, carrots, cauliflower, cucumber, broccoli, pumpkin

Fat: nut butter, coconut oil, chia seeds, hemp seeds, avocado, nuts, flax seeds

Protein: plain yogurt, cooked quinoa, protein powder, beans

Grain: Oats, quinoa

   What a diabetic dietitian puts in her smoothies  

And some other fun optional things I also like to include are:

Flavorings: vanilla extract, almond extract, cinnamon, cocoa powder, pumpkin pie spice, orange zest, peppermint extract

Sweeteners: honey, agave, maple syrup, stevia, dates, coconut sugar


Some of my favorite meal-time smoothie combos…

Banana Berry Kale: unsweetened almond milk, frozen banana, frozen blueberries, kale, peanut butter, Health Warrior Vanilla Protein Powder

Pumpkin Pie: milk, frozen banana, pumpkin puree, ground flax seed, quinoa, pumpkin pie spice, vanilla extract, maple syrup

Pina Colada: Unsweetened coconut milk, frozen pineapple, spinach, hemp seeds, orange zest, agave, Health Warrior Vanilla Protein Powder

   What a diabetic dietitian puts in her smoothies  

Some of my favorite snack-time smoothie combos…

Chocolate Cinnamon: unsweetened almond milk, frozen banana, vanilla extract, cinnamon, Health Warrior Chocolate Protein Powder

Peach Pineapple: milk, frozen pineapple, frozen peaches, carrots, orange zest, honey

Green melon: unsweetened soy milk, grapes, melon, apples, spinach, Health Warrior Vanilla Protein Powder

   What a diabetic dietitian puts in her smoothies  


Now that you’re fully educated on how to make a smoothie perfect for you (and your family), make sure to try out the Health Warrior Superfood Protein Powders . Use the code ‘milknhoney20’ for 20% off on Healthwarrior.com.


More to explore...

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

tame sugar demons!

By entering your email below, you agree to receive emails about new resources and events from Milk & Honey Nutrition.

This site uses cookies to help improve your user experience. You acknowledge your acceptance by clicking Accept. Read our Privacy Policy here.