Fruit smoothies
Dietitian's tip: Orange juice is an excellent source of potassium, a mineral that helps to regulate blood pressure and cell function. If you want to substitute a banana instead of the orange juice, the potassium content is similar.
SERVES 2
Ingredients
1 cup fat-free vanilla frozen yogurt
3/4 cup fat-free milk
1/4 cup frozen orange juice concentrate
Directions
In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth.
Pour into tall frost-chilled glasses and serve immediately.
Nutritional Analysis(per serving)Calories 160 Cholesterol 4 mg
Protein 10 g Sodium 120 mg
Carbohydrate 30 g Fiber 0.5 g
Total fat trace Potassium 700 mg
Saturated fat trace Calcium 323 mg
Monounsaturated fat trace
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Milk and milk products 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Dairy foods (low-fat or fat-free) 1
http://www.mayoclinic.com/health/fru...othies/NU00389 
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