Cran-berry Green-tea Smoothie

Green tea and cranberries give this high-energy smoothie powerful antioxidants. For a tropical spin, substitute 1 cup frozen pineapple chunks for the blackberries and strawberries.

With 4½ servings of fruit plus antioxidants and fiber, this smoothie is a refreshing, satisfying, and healthy way to begin your day.

Cranberries, Blueberries, Blackberries, and Strawberries

• Loaded with purple and red pigments (anthocyanins), whose high antioxidant capacities may help prevent cancer and cardiovascular disease and promote wound healing.

• Packed with soluble fiber (11 grams in our smoothie), vital for digestion and nutrient absorption.

• Abound in vitamin K, important in blood clotting.

Cranberries = antioxidants + fiber + vitamins C and K
Blueberries = antioxidants + fiber + vitamin K
Blackberries = fiber + folate + vitamins C and K
Strawberries = antioxidants + vitamin C + fiber

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• Contains potassium, which prevents muscle weakness and maintains cell membranes.

• Abundant in folate, associated with decreased risk for cardiovascular disease; it also plays a vital role in new cell formation.

Banana = potassium + folate + fiber + vitamin C

Green tea

• Its plentiful antioxidants may reduce risk of heart attacks and protect cells from damage caused by free radicals (reactive atoms thought to be associated with aging).

Green tea = antioxidants

Soy milk

• A good source of protein and iron, especially for those who are lactose-intolerant.

Soy milk = iron + protein

Iain Bagwell
Fruit-and-Nut Breakfast Bars

Easy to make and very tasty, these bars are pure fruit, nuts, and seeds — no pasty fillers.

The dried fruits will give you a quick boost, and the proteins and good fats will keep you from crashing midmorning.

Orange juice

• Known for its powerful punch of vitamin C, which is involved in collagen synthesis and brain function and may help prevent disease. It's also a super source of folate, which may reduce your risk of getting cardiovascular disease and helps build cells.

Orange juice = vitamin C + folate

Dates

• Like dried plums, they're also a good source of fiber and provide quick energy on groggy mornings.

Dates = fiber + potassium

Almonds

• Jam-packed with monounsaturated fat, another of the good-for-you fats, they're also great sources of protein, vitamin E, and fiber. Eating nuts regularly may reduce your risk of cardiovascular disease.

Almonds = monounsaturated fat + protein + vitamin E + fiber

Apricots

• Brimming with vitamin A, which is vital for vision and immune-system health; also a good source of fiber and potassium.

Apricot = vitamin A + fiber + potassium

Dried plums

• One of the most antioxidant-packed fruits, they are also loaded with potassium, fiber, and vitamin K.

Dried plums = antioxidants + potassium + fiber + vitamin K

Sunflower seeds and pumpkin seeds

• Their polyunsaturated fat is one of the good-for-you fats; the seeds stave off hunger, provide protein, and are one of best sources of vitamin E (an important antioxidant).

Pumpkin seeds = polyunsaturated fat + protein + iron + vitamin K
Sunflower seeds = polyunsaturated fat + protein + vitamin E

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