What if I told you there are three-and-a-half Krispy Kreme glazed doughnuts in the smoothie you just guzzled? That’s 700 calories.
Many of us choose smoothies as healthy snack alternatives to satisfy our taste buds. I’ll be the first to admit that they are tasty. But, these drinks are just that: a treat. Believe it or not, a single serving of a seemingly-healthy blended beverage, can contain just as much sugar and calories as a doughnut or candy bar.
Sugary drinks, whether blended or in a can, contribute to weight gain. Barry Popkin, nutrition professor at the University of North Carolina-Chapel Hill, said we consume about 412 calories a day just from beverages. Surprisingly, many of them are categorized as fruit juice. 
Weight gain from drinks containing fruit generally happens slowly, and comes as a shock to people because they assume they’re healthy. Even though fruit is natural, it’s still high in fructose and affects blood sugar levels. According to Harvard Health Publications, excess sugar the body doesn’t need is converted to fat. Basically, if you drink enough fruit smoothies, you may see them reappear on your waistline.
That said, it is possible to enjoy a refreshing smoothie in a nutritious way. The key is knowing what to look out for and to make substitutions when needed.
The go-to smoothie shop on the St. Thomas campus is The Loft, located in the Anderson Student Center. Although you can find some calorie-packed selections on the menu, such as the Chocolate PB Banana which includes milk, ice cream, chocolate syrup, peanut butter and bananas, the Loft also offers healthy alternatives. These substitutes are not always advertised, but don’t be afraid to ask because they are available.
Nix it
Beware when you see chocolate, whipped cream, syrups, ice cream, peanut butter or whole milk on the ingredient list. These caloric additives increase the sugar count to your beverage drastically. Would you eat an entire carton of ice cream? Probably not, so don’t drink one either.
The Loft has several menu items that include ice cream or sherbet, so beware. The Jet mix that the Loft uses? Skip it. Instead, go for Crystal Light and nonfat Greek yogurt as base options, which are both lower in sugar and calories than the Jet fruit mix that the drinks are normally made with. I bet you won’t even taste the difference and the scale will thank you.
Add it
Although it seems impossible to concoct a so-called “healthy” smoothie, it’s easier than it sounds. There are several fruit concentrate options that prove to be better than others. Some are both low-calorie and packed with vitamins. Ask your smoothie barista which brand they use and make the decision to opt in or out based on the nutrition facts.
Using frozen or fresh fruit instead of syrups will help increase the nutritional value of your smoothie. Any kind of berries and bananas will increase the vitamin and mineral value and keep you fuller longer due to the fiber in whole fruit versus a fruit juice. 
The Loft offers frozen blueberries, raspberries, strawberries, bananas, mango and pineapple for smoothie mixtures, and there’s no limit on how many you can add, so go crazy!
When it comes down to it, being informed is most important. Read the list of ingredients. Consider the options before consuming empty calories that have no nutritional value.
Personally, I go with the Wildberry Blast at The Loft. I ask for it to be made with plain Greek yogurt, strawberries, blueberries and raspberries to keep it healthier and, believe me, it’s delicious. Weighing in at around 230 calories, it’s a tasty treat that doesn’t compromise an entire day of eating.
Nicole Soyka can be reached at soyk9466@stthomas.edu.