Break Your Fast Smart and Quick With a Smoothie

March 17, 2017

Breakfast smooth from Providence Health

By Kay MacInnis, Registered Dietitian

It’s the meal of champions! It breaks the overnight fast and provides glucose and other essential nutrients to keep your energy levels up throughout the day. It may also play a role in weight control.

But breakfast is all those things only if it’s a healthy one – not the doughnuts and biscuits some might pick up on the way to work.

The National Weight Control Registry, participants in which have lost at least 30 pounds and have kept it off for at least a year, reports that eating breakfast is one of the strategies to help with weight loss.

The one thing that might keep you from breaking the fast is catching a few more minutes of sleep in the morning, so here is a quick breakfast idea: A smoothie! You can use your favorite combination of berries and, better yet, add a handful of baby spinach to increase your intake of antioxidants.

Breakfast Smoothie


  • 10 oz. nonfat or low-fat yogurt
  • 9 oz. orange juice
  • 1/2 banana
  • 2 oz. berries (fresh or frozen)
  • 1 tbsp. flaxseed


  • Mix all ingredients in a blender until smooth.

Nutrition Information: 100 Calories, 1 gram fat, 0 mg. cholesterol, 140 mg. sodium, 18 grams carbohydrate, 6 grams protein.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.