The smoothie has become a breakfast go-to, and it is definitely my breakfast of choice. It’s quick, easy and yummy. But in order to reap its benefits, the smoothie has to be done right. This means leaving out the bad stuff. While the store-bought smoothie is delicious and convenient, it might be doing you more harm than good because of added sugar.

But this is not to say that all store-bought smoothies are bad. Many are actually wonderful. For example, if you’re in Toronto, IQ Food Co. makes a variety of smoothies that are delicious and packed with organic and seasonal plant-based ingredients that are so, so good for you.

When I’ve hit the snooze button one too many times (almost everyday), my go-to is the Blue Magic which is a super yummy blend of blueberries, bananas, dates (for natural sweetness), lemon juice, organic almond butter, coconut water, flax, and chia seeds. And if you’re fighting off a cold this winter, I’d highly recommend The Stinger and a bowl of their white bean and kale soup.

So what’s in a healthy smoothie?

• Fresh (or frozen) fruit (berries are always a good choice because they’re full of antioxidants)
• Leafy greens (spinach, kale, Swiss chard, etc.)
• Superfoods (goji berries, chia seeds, spirulina, hemp hearts, etc.)
• Cold-pressed milk alternatives (almond, Brazil nut, cashew, coconut etc.)
• Organic nut butter (almond, cashew, peanut, etc.)
• Avocados and/or coconut oil
• High-quality protein powder
• Rolled oats

And what’s in an unhealthy smoothie?

• Sorbet or ice cream
• Fruit nectar
• Fruit juice
• Low-quality protein powder
• Sweeteners

Here’s to making good smoothie choices!