Nothing is more refreshing on a hot summer’s day than a cold, frozen treat. And smoothies with their perfect blend of healthy fruits, low-fat yogurt and a few other add-ins are a nutritious way to beat the heat.

But not all smoothies are created equal. In fact, these fruit blended shakes can contain just as many calories as a milkshake.  For instance, a small Peanut Butter Moo’ed smoothie from Jamba Juice contains 530 calories and 11 grams of fat! After a few of those, bikini season will definitely lose its appeal.

But smoothies, just like any food, whether it’s a salad or pizza, can be healthy and low-cal. Here are a few basic guidelines to keep in mind when the urge for a summer smoothie strikes:

Homemade is best: It’s better for your waist and your wallet if you can make your smoothie at home in your kitchen. You control the ingredients and the amounts. The only downside is that you have the responsibility of cleaning out the blender.

Choose a lean base: Skim milk, low-fat and unsweetened yogurt, and light soy or almond milks make great bases for summer smoothies. Not only do they add creaminess, but they are much lower in calories than frozen yogurt, ice cream or reduced-fat milk. Your smoothie base does not need to be sweet; it will get plenty of sweet with the natural sugars from fresh fruit.

Select healthy add-ins: Many smoothie shops add calorie-dense ingredients into their smoothies like chocolate syrup or peanut butter, which send them off the charts in regards to calories and fat. Keep your smoothies lean by choosing add-ins that are as close to Mother Nature as possible. Think fruit and more fruit. Berries, pineapple, mango and bananas are virtually fail-proof in making your smoothie delicious and nutritious.

Here’s  recipe from a Mixed Berry Smoothie straight from the Biggest Loser Ranch.

Don’t over look herbs: Mint, basil and cilantro pair super well with summer fruits and add a surprising flavor twist. And wheat germ and flax seeds add fiber-rich nutrients and a nutty texture to your cool summer treat.

Whipping up healthy summer smoothies can be just as creative as they are healthy. Pour them into a fun glass, add a curly straw and let the healthy sipping begin!

Bio: Heather Darling, MPH is a health writer for DietsInReview.com, a site which provides the tools and information needed to shape a healthier you.

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