Lena Kairau Active Families Advisor Sport Bay of Plenty

The Sport Bay of Plenty Green Prescription Lifestyle Coaching and Active Families is a programme to help children and their families get active and learn about healthy eating.

Breakfast, snack options and fruit and vegetable consumption are common areas that need assistance among families – and a smoothie can help to address all these concerns.

Fruit smoothies can be an easy way to nourish your body with essential nutrients.

The best way to know the exact ingredients in your smoothie is to make them yourself.

All you need is a blender, fruit and a base, such as water, milk or yoghurt. Making your own smoothies can help prevent fruit from going to waste while providing benefits that will keep you on the right track towards good health.

Many people can't face a large breakfast, but a smoothie will give a good amount of nutrition to get you through the morning.

Creating your own smoothie means choosing a base of your liking. You can add water, cow's milk, soy milk or yoghurt to the fruit in order to add volume.

Healthier options include water, low-fat milk or low-fat yoghurt, which add flavour and nutrients without adding a huge number of calories.

The water provides your body with vital fluid that is necessary for the metabolism of food and transportation of nutrients. The low-fat dairy contains calcium and vitamin D, which help your bones stay strong.

One serving of fruit typically contains two to four grams of fibre with blackberries, pears and apples having the highest concentration of five to seven grams per serving, boosting your intake of fibre. The soluble fibre found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.

When trying to lose weight, or maintain a healthy weight, smoothies can be used as a meal replacement, not an addition.

For instance, drink a dairy-based smoothie for breakfast or drink a water-based smoothie as a snack. Fruit smoothies can be a healthy addition to any meal plan, as long as you maintain portion control. Consult your doctor on how to best incorporate smoothies into your nutrition plan.

To encourage making smoothies, the Lifestyle Coach and Active Families advisors have launched an inter-office smoothie competition among our own families.

The goal is to create our own recipes containing healthy ingredients, with no chocolate or ice-cream.

All of the recipes will be judged by Sport BOP staff members and Pluto manager Helen Kiernan. Keep an eye on the Sport Bay of Plenty website www.sportbop.co.nz for photos and results.