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How to Eat Healthy This Summer, Pt. 1

Monday, July 1, 2013
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Here's a quick guide filled with information, as well as some fruit smoothie recipes whipped up by Theresa Shank, Registered Dietitian, Einstein Medical Center Philadelphia

Think summer fun means eating hot dogs and hamburgers, ice cream and water ice? It doesn’t have to. Mother Nature stocked summer with naturally sweet, high fiber, vitamin-packed fruits and vegetables. They are perfect for healthy, delicious smoothies. Burgers can be on the menu, but when it comes to barbecues and picnics, says Registered Dietitian Theresa Shank of Einstein Medical Center Philadelphia, restricting portion size is the way to stay healthy. Here is her quick guide to healthy summer eating and her favorite smoothie recipes.

Ingredient lists for healthy food items have:

Sugar: 5-8 grams per serving

Fiber: 3 grams per serving

Sodium: 240 mg per serving

Total Fat : 3g/100 calories

No trans fats, partially hydrogenated oils, high fructose corn syrup, food coloring, food dyes or artificial sweeteners.

One single serving portion size is:

Meat and Fish = 3 oz., the size of a deck of cards or the palm of your hand

Salad = 2 cups of spinach, one protein, 5 small servings of vegetables

Mayonnaise = 1 tbsp., the size of your thumb

Ice cream, gelato, frozen yogurt = one serving is ½ cup, the size of a ½ a baseball

2 tbsps. dried fruit

½ cup blueberries, raspberries, blackberries

6 strawberries

2 tangerines

10 grapes

1 small banana

1 small apple, pear, peach, plum

1 kiwi

1 slice of watermelon or 1 ¼ cup cubed

½ cup of cooked vegetables

1 cup of raw vegetables

Smoothies – 8 oz. smoothie

 

Summer Smoothie Recipes

Simple Cold Blueberry Oatmeal Breakfast

Serves 3-5

Ingredients

2 1/2 cups rolled oats

1 cup fat-free plain Greek yogurt

2 Tbsp. chia seeds

2 cups blueberries (fresh or frozen)

2 cups unsweetened almond milk

Optional: 4 scoops (25 grams each) of protein powder

Directions

1. Combine all the ingredients in a large mixing bowl.

2. Using hand mixer, beat thoroughly until protein powder has dissolved.

3. Portion equally into 3 Mason jars.

4. Cover Mason jars and place in the refrigerator. Let sit overnight so oats can soak up the liquid.

Peanut Butter and Banana Smoothie

Serves 1

Ingredients

3/4 cup Greek yogurt

2 tbsp. all-natural peanut butter

1 banana

1/8 cup milk

3/4 cup ice

Directions

In blender, combine milk, yogurt and banana. Blend. Add the peanut butter (smooth or crunchy) and blend again. Add ice; the more ice, the thicker the consistency. Blend until ice is incorporated. Serve.

Broccoli Blueberry Smoothie

Serves 1

Ingredients

1 cup of frozen blueberries

1/2 cup of steamed broccoli

1/2 cup of unsweetened cranberry juice

1/2 cup of plain non-fat Greek yogurt

Directions

Combine ingredients in blender. Add strawberries or blackberries for an additional burst of nutrition.

Sweet Veggie Smoothie

Serves 2

Ingredients

1/2 cup apple juice

1 cup of sliced apple

1/4 cup unsweetened applesauce

1/2 cup sliced carrots

1/2 cup of cucumber (peeled and sliced)

2 cups of ice

1 dash of nutmeg or cinnamon (optional)

Directions

Combine ingredients in blender until smooth. Serve immediately.

An Apple A Day Green Smoothie

Serves 2

Ingredients

3/4 cup yogurt

1/4 fat-free milk

1 apple, cored

1/2 cup of cucumber (peeled and sliced)

1 cup spinach

1/4 cup cashews

1 tsp. vanilla

1/2 tsp. cinnamon

1/8 tsp. nutmeg, cardamom, allspice (optional)

Directions

Combine ingredients in a blender. Start on a low speed, slowly increasing to high. Blend until smooth.

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