Part of National Nutrition Month 2013
Americans are constantly on the run. When you have multiple places to be and a to-do list that runs off the page like most of us do, finding healthy meals on the go can be a struggle without proper preparation. How can busy individuals incorporate the balance of fruits, vegetables, grains, and protein the USDA recommends every day? With a little imagination I have found quick and easy meals that pack in the nutrition. One of my favorite on-the-go meals takes MyPlate and transfers it to a cup.
Smoothies are a great resource for those of us constantly on the go; they come in many flavors so that you can keep things interesting throughout the week, and believe it or not, can easily contain all of the nutrients on the MyPlate model. Some of my favorite smoothies contain a mix of delicious fruits and vegetables, healthy protein, bone boosting dairy, whole grains, and essential dietary fats. I’ve created a simple smoothie base that is easily modifiable to all taste preferences. Enjoy your own nutritious creation the next time you find yourself with no time!
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| Picture by Shannon Lloyd |
Smoothie Base
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1 cup milk or non-dairy substitute
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½ cup yogurt- if you are looking to up your protein intake, Greek yogurt contains
more grams of protein in a single serving when compared to regular yogurt
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Your choice of frozen fruit and vegetables- Be creative! Bananas, mangos, strawberries,
sweet potatoes, spinach, carrots… The choices never end!
Nutritious Add Ins
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Nut butter- Natural
nut butters are a great source of protein and essential fatty acids plus they
taste great!
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Ground flaxseeds or chia seeds- Both are great sources of Omega-3 fatty
acids
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Oats and other cereal varieties- Whole grains give your smoothie added fiber
to keep you fuller longer
References
United States Department of Agriculture. (2013). My Plate. Retrieved from http://www.choosemyplate.gov
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