Breakfast's best friend: The smoothie

The versatile smoothie is a nutritional home run: fruits (don't forget about veggies!), protein, calcium, fiber and plenty of other vitamins. It can really be anything you want it to be: breakfast, lunch, dinner or snack. Aim to make your smoothie as whole as possible by adding flavorful ingredients without hidden sugars or fat.

A splash

The base of all smoothies should be liquid. Cow's milk is a great go-to, and selecting one percent or non-fat is even better, but don't limit yourself. Almond milk, soy milk, coconut milk or even water are all good options. Try and steer clear of fruit juices as they can have high fructose corn syrup and extra sugars, not adding any nutritional value. If you must, aim for pear or prune juices because of the added fiber. 

The bulk

Smoothies are a perfect place to pile in fruit, which have fiber and antioxidants. Don't stop at your usual strawberry and banana combo: get creative. Your options are truly endless and vegetables can take a whirl in your blender as well. Try pureed pumpkin, spinach, kale, avocados, kiwis and whatever else may be on sale at the grocery store! 

Protein

Protein doesn't have to mean a steak dinner! Plain Greek yogurt, peanut butter or silken tofu are great protein options. Bonus: they make smoothies nice and creamy.