Veggie-Fruit Smoothie

Veggie and fruit smoothies are a great way to add delicious nutrition to your diet. The recommended servings of vegetables and fruit per day is between 5 and 13. Yes you read that correctly.

The recommended servings would be 2 1/2 cups to 6 1/2 cups of food, according to the Departments of Nutrition at the Harvard School of Public Health.

There are a couple of exceptions. Lettuce and raw leafy greens would 2 cups instead of 1 cup serving. Dried fruits are more concentrated so a serving is 1/2 cup instead of a cup. Potatoes are considered a starch and are not on this list.

How does this look like in real life? Lets take a middle of the road number of 8 servings of fruits and vegetables. That would be 3 fruits and 5 vegetables in one day.

Two for breakfast, two for lunch, one for snack and three for dinner. Hmmm, well lets see. 8 oz glass of OJ and 5 broccoli stalks for breakfast. 2 cups of lettuce and 1 cup mixed salad veggies for lunch. 1 apple for snack. 1 squash, 1 cup asparagus and 1 pear for dinner. Can you eat like that?

Vegetables should be the bulk of the plate. And you should be thinking vegetables at every meal. Juice should be 100% juice and used sparingly do to the high sugar content. The whole fruit is much better.

So you are not great with getting all your fruits and vegetables in a day. Why not supplement with your own smoothie. You will need a good bender for this. I have a vita mix. I bought a refurbished one in 1993 and it is a work horse.

I like to make up smoothies four to six times a week. They are a great way to get all my vegetables and fruit. They taste great and can replace one meal.

This smoothie: carrot, celery, 1/2 Florida orange (that I brought back from vacation), banana, 1/2 gala apple, kefir, wheat grass, ice and water. I blended for about 1 minute. This smoothie contained 3 veggies and 3 fruit. Wah-Lah!

Wheat grass is a great juice to drink. You only drink 1 oz. My neighborhood health food store sells frozen wheat grass in 1 oz parcels. I often put them in my drinks.

The benefits of eats all these fruits and vegetables are: prevent heart disease, stroke, high blood pressure, some types of cancers, and protect against vision loss from cataracts and macular degeneration.

Drink up and enjoy!