Smoothies are a quick way to get a serving or two of fruit alongside other powerhouse nutrients such as calcium and protein. Start with cow’s or almond milk. Add a scoop of Greek yogurt for creaminess, ice for volume and a handful of fresh or frozen berries, peaches, mangoes, kiwi, banana or any combination of fruit you enjoy. A dollop of honey or a sprinkle of stevia rounds out the flavors. Enjoy immediately or pour into plastic cups, freeze, and eat like ice cream. Just keep serving size to eight ounces or less since smoothies can be calorie-dense, says Marjorie Nolan, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics.