Blend a handful of mixed berries with plain yogurt, a small portion of oats and enough milk or an unsweetened alternative to reach the texture you like. Frozen berries make the drink naturally cold and thick.

Using whole fruit keeps more of the food structure than fruit juice alone. WHO recommends fruit and vegetables as part of a healthy diet and notes that fruit juices can contain significant amounts of free sugars, even when no sugar is added.

For a less sweet version, skip syrups and let the fruit provide the flavour. Cinnamon or vanilla can add aroma without turning the smoothie into dessert.

A smoothie can be convenient, but it does not need to replace whole fruit and regular meals every day.