Enjoy a healthy smoothie

In fact, according to the Centers for Disease Control and Prevention, Americans eat and drink too much added sugar, and that behavior often leads to health problems such as obesity, Type 2 diabetes, and kidney and heart disease.

Healthy Food America, a Seattle-based nonprofit that pushes for improvements in food policy and food industry practice, gets specific about the impact of daily consumption of sugary drinks:

The risk of heart attack increases by 19 percent

The risk of Type 2 diabetes increases by 26 percent

The risk of obesity for children increases by 55 percent

Next time you crave something sweet or need an energy boost, try a naturally tasty smoothie instead of a sweetened soda.

Fruit in the smoothie will satisfy your desire for something sweet and it’s a great source of vitamins, minerals and fiber. Tofu or dairy products will give your body protein to keep you going. In contrast, a sugary drink will send you toward a crash.

A fruit smoothie may be the easiest way to give your body the essential nutrients it needs. If fresh fruit is out of season, frozen works just as well. Try one of these smoothies or experiment with different fruits.

Berry Smoothie

¼ cup cranberry juice cocktail

2/3 cup silken tofu, firm

½ cup raspberries, frozen, unsweetened

½ cup blueberries, frozen, unsweetened

1 teaspoon vanilla extract

½ teaspoon powdered lemonade, such as Country Time

Pour juice into a blender. Add rest of ingredients. Blend until very smooth. Serve immediately and enjoy! Makes 2 servings.

Nutritional Information:

Calories: 115, Carbohydrates: 18 grams, Protein: 6 grams, Dietary Fiber: 1 gram, Fat: 3 grams, Sodium: 14 milligrams

Banana-Apple Smoothie

½ banana, peeled and cut into chunks

½ cup plain yogurt

½ cup applesauce, unsweetened

¼ cup skim milk

1 tablespoon honey

2 tablespoons oat bran

Place banana, yogurt, applesauce, milk and honey in blender. Blend until smooth. Add oat bran and blend until thickened.

Nutritional Information:

Calories: 292, Carbohydrates: 61 grams, Protein: 9 grams, Sodium: 86 milligrams

[Contributor Katy G. Wilkens recently retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.]

Eating Well, Living Well classes

Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians at Northwest Kidney Centers are available at convenient times and locations around Puget Sound. Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at www.nwkidney.org/classes.