Build a Better Smoothie
Here are the four things you need to create your own tasty, healthy combos.
A liquid base
Pasternak favors milk -- 1 percent or nonfat -- because it's rich in vitamin D and calcium, which can help your body break down fat. But nondairy milks, like soy and almond, are fine too, he says, as is flavored water.
Getting protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. Your best bets: plain nonfat yogurt, silken tofu, or unflavored protein powder.
These give you energy, make your smoothie satisfying, and help your body absorb vitamins. Use up to two tablespoons of an ingredient that contains the good -- that is, monounsaturated -- kind, like avocado, seeds, or nuts.
Any fruit will do, but raspberries and blueberries deliver the most fiber and the least amount of sugar. As for veggies, spinach and cucumber have the mildest, easiest-to-mask flavors.
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