"Fresh fruit is always a great choice," says McLachlan. And when you combine it with dairy, you have a filling mini-meal. Look for a bottled yogurt smoothie with about 100 calories. "Check the label and avoid smoothies with fructose or high fructose corn syrup listed as one of the first ingredients," says McLachlan. This type of refined sugar will cause your blood sugar to peak, then crash -- making you hungry again before too long.
Recommended serving size: 1 bottled low-fat smoothie and one banana
Calories: about 170
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