Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
2 cups frozen mango (one 10-ounce package)
1 1/2 cups mango nectar or orange juice
1 cup lowfat vanilla yogurt
1. Place the mango, nectar, and yogurt in a blender. Process until smooth.
2. Pour into four individual glasses and serve with a straw.
Nutrition Information per Serving (about 1 cup): 150 calories, 1g fat (0.5g saturated), 45mg sodium, 33g carbohydrate, 2g fiber, 3g protein, 35% vitamin A, 25% vitamin C, 10% calcium
Kitchen Notes
• Mangoes are a distant relative of cashews and pistachios (go figure!). Their orange color means they’re rich in carotenoids, a family of antioxidants that promote good health. They can be picked green, and will soften and ripen as they sit on your kitchen counter.
• The American Academy of Pediatrics recommends limiting the consumption of fruit juice to 4 to 6 ounces a day for 1 to 6 year olds and 8 to 12 ounces for 7 to 18 year olds. They also suggest sticking with 100% fruit juices versus sugary juice “drinks.”
