I have a fruit smoothie most mornings: fat-free plain yogurt, a banana, blueberries, a little pure fruit juice, ground flaxseeds, and filtered water. How many goodies to I actually get from this drink? It contains two servings of fruit, so first thing in the morning I already have 2/5 of the suggested daily amount of these cancer-fighting goodies. And it is high in antioxidants, fiber, and calcium, all good for combatting the Big C. It’s also low in fat (1 gram of saturated) and in calories (317)—important because a low-fat diet can reduce the risk of recurrence, especially for estrogen-negative breast cancer.

A smoothie is a quick and easy way to get a healthy start to your day—if I know I’ll have a rushed morning, I make it the night before and sip it while I get dressed.

According to the National Weight Control Registry, 78 percent of the people who have lost more than 30 pounds and kept it off for more than a year regularly eat breakfast.

The breakdown on the nutrients in this particular smoothie:

One medium banana

Calories: 105

Total fat: 1 gram (saturated)

Serving of fruit: 1

Nutrients: Dietary Fiber, Vitamin C, Potassium and Manganese, and Vitamin B6.

But: high in sugars—14 grams.

One-half cup frozen blueberries

Calories: 39

Total fat: 0

Serving of fruit: 1

Nutrients: Manganese, Dietary Fiber and Vitamin K.

But: High in sugar—6.5 grams

One-half cup yogurt, plain, fat-free organic (Horizons brand)

Calories: 55

Total fat: 0

Nutrients: Protein, Riboflavin, Vitamin B12 and Potassium, Calcium, and Phosphorus.

But: high in sugar—7.5 grams

One-quarter cup black cherry juice—Knudsen brand

Calories: 80

Total fat: 0

Nutrients: Potassium and iron

But: 12.5 grams of sugar

One tablespoon flaxseed

Calories: 37

Nutrients: Magnesium, Phosphorus and Copper, Dietary Fiber, Thiamin, and Manganese.

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