Smoothies are fast, portable, and forgiving so it's no surprise they are a popular breakfast item. Here's a quick formula for a delicious breakfast smoothie that include a serving from four major food groups.


  • A fresh or frozen banana cut into one-inch chunks
  • 1/3 cup of any other fresh or frozen fruit
  • 1/3 cup of skim milk or yogurt
  • 1/4 cup rolled oats

You can combine everything the night before or even assemble the ingredients for several days in small freezer bags. In the morning, blend everything until smooth and enjoy. Smoothies are easy to transport, but it's better to eat meals at a table if you have time.

As a side note, frozen fruit is just as healthy as fresh. In fact, frozen fruit can be more nutritious because it's picked at peak ripeness and flash frozen, which locks in nutrients. Fresh fruit is often picked before it's fully ripe to allow for transportation.