Healthy Recipes

Berries and Kiwi Smoothie
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Kiwis, sliced 2
Strawberries 1 cup
Blueberries 1 cup
Kiwi-strawberry juice 1  cup
Fat-free plain yogurt 1 cup
Ice 2 cups

  1. Place all ingredients into blender and blend until smooth. Serve immediately.

Diabetic Exchange
Fruit: 3; Vegetables: 0; Meat: 0; Milk: 1; Fat: 0; Carbs: 0; Other: 0

Nutrition Facts
Serving Size ½ of recipe
Calories 240
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 5 mg
Sodium 95 mg
Total Carbohydrate 56 g
Dietary Fiber 7 g
Sugars 42 g
Proteins 7 g
Vitamin A 15% DV
Vitamin C 300% DV
Calcium 20% DV
Iron 4% DV
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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