Food for Thought: Drink Healthy

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Many people focus on making changes to their food but completely forget about the beverages they drink. Drinks can often be empty calories providing little to no nutrition but are full of calories. The healthiest beverages are the most natural and have the fewest ingredients. Water is the best beverage you could choose. We need it for every part of life from delivering nutrients to cells to remove toxins and waste from the body. Be careful of some of the fancy smart waters which have added sugar or artificial flavoring. If water is too boring and lacks flavor, then add some berries or 100% fruit juice to your glass. Teas, such as green tea or black tea, can have a lot of health benefits. Black coffee can help you as well providing different nutrients to your body. However, it is the sugar and creamers and whole fat milk that can cause the coffees we drink to be unhealthy for us. The drinks you should avoid are sodas, sport drinks, energy drinks, drinks with artificial sweeteners, and those loaded coffees.

Some smoothies can be full of calories and loads of sugar but it could be a healthy alternative to certain breakfast meals. Here is a smoothie recipe from our Mediterranean Diet program at or for more information, follow us on a variety of social media sites: Facebook, Instagram, and YouTube @persongranvillefcs

Fruit Smoothie

Recipe  – serves 3


  • ½ cup baby spinach
  • 1 Tablespoon peanut butter
  • ¼ cup walnuts
  • ¼ cup almonds
  • ½ apple, sliced
  • 4-5 frozen peach slices
  • 5-6 frozen whole strawberries
  • 5-6 medium cubes of mango (fresh or frozen)
  • 3 cups plain soymilk


Combine all ingredients in a blender until a smooth consistency is reached.

Nutrition Information: 325 calories, 30g carbs, 5g fiber, 13g protein, 139mg sodium