Smoothies

Having trouble getting enough fruits/ veggies and low fat dairy into your day?

Try a Smoothie!

Add in lots of fresh or frozen fruits and vegetables. Mix in non fat milk/ soymilk, yogurt or ice and water to help boost calcium and hydration.

Be sure to leave on the skin of the fruits and veggies for added fiber and nutrients! Unlike juice, which removes the fiber, smoothies are great because it is just a blenderized version of the foods so you are still getting all of the good stuff!

 Try mixing in veggies including leafy greens- the sweetness of the fruit often compliments well with the vegetables, and its another great way to get a vegetable into a meal or snack you might otherwise have skipped it on.

Of course, don't forget, smoothies will be a sum of the calories and carbs you add to them. A large smoothie should be considered a meal. Adding in skim milk/ vegetables and water will help give you more volume while keeping down the total calories and carbs. A smoothie made with all fruit and juice can still add a hefty calorie toll toyour day, despite providing you with lots of antioxidants and vitamins. 

Smoothies are a great option for people having trouble getting in enough calories: have a child who is  picky eater? A sick member of the family? Elderly relative or friend struggling to get in enough calories? Try a smoothie! 

That being said, a small or watered down smoothie is great for anyone trying to boost nutrition including those trying to lose weight. Again, just add in more low cal foods (veggies) and be mindful of the total calories you are consuming :)

If the smoothie still isn't tasty enough for you, you can always add in a packet of sugar, honey or sugar substitute. Also try adding in your favorite spices like cinnamon and cayenne pepper for a kick!

Unfortunately, smoothies you get out at smoothie shops and other fast food joints aren't always healthy- featuring tons of added sugar, ice cream, and who know what else:
Check out this article for "health food frauds!"