High-calorie, high-protein smoothie
Dietitian's tip: To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat and no sodium or cholesterol per serving.
SERVES 1
Ingredients
1 cup vanilla yogurt
1 cup 2 percent milk
1 medium banana, cut into chunks
2 tablespoons wheat germ
2 tablespoons protein powder
Directions
In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth.
Pour into a tall frost-chilled glass and serve immediately.
Nutritional Analysis(per serving)Serving size: 2 1/2 to 3 cups
Calories 531 Cholesterol 35 mg
Protein 32 g Sodium 293 mg
Carbohydrate 82 g Fiber 5 g
Total fat 10 g Potassium 1,430 mg
Saturated fat 5 g Calcium 777 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 2
Protein and dairy 3
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 2
Milk and milk products 3 1/2
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Dairy foods (low-fat or fat-free) 2
Sweets 1
http://www.mayoclinic.com/health/hea...ecipes/NU00627 
Linear Mode
