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Here's a quick guide--published on the Jewish Exponent website-- filled with information, as well as some fruit smoothie recipes whipped up by Theresa Shank, Registered Dietitian, Einstein Medical Center Philadelphia.Think summer fun means eating hot dogs and hamburgers, ice cream and water ice? It doesn’t have to. Mother Nature stocked summer with naturally sweet, high fiber, vitamin-packed fruits and vegetables. They are perfect for healthy, delicious smoothies. Burgers can be on the menu, but when it comes to barbecues and picnics, says Registered Dietitian Theresa Shank of Einstein Medical Center Philadelphia, restricting portion size is the way to stay healthy. Here is her quick guide to healthy summer eating and her favorite smoothie recipes.Ingredient lists for healthy food items have:Sugar: 5-8 grams per servingFiber: 3 grams per servingSodium: 240 mg per servingTotal Fat : 3g/100 caloriesNo trans fats, partially hydrogenated oils, high fructose corn syrup, food coloring, food dyes or artificial sweeteners.One single serving portion size is:Meat and Fish = 3 oz., the size of a deck of cards or the palm of your handSalad = 2 cups of spinach, one protein, 5 small servings of vegetablesMayonnaise = 1 tbsp., the size of your thumbIce cream, gelato, frozen yogurt = one serving is ½ cup, the size of a ½ a baseball2 tbsps. dried fruit½ cup blueberries, raspberries, blackberries6 strawberries2 tangerines10 grapes1 small banana1 small apple, pear, peach, plum1 kiwi1 slice of watermelon or 1 ¼ cup cubed½ cup of cooked vegetables1 cup of raw vegetablesSmoothies – 8 oz. smoothieSummer Smoothie RecipesSIMPLE COLD BLUEBERRY OATMEAL BREAKFASTServes 3-5Ingredients2 1/2 cups rolled oats1 cup fat-free plain Greek yogurt2 Tbsp. chia seeds2 cups blueberries (fresh or frozen)2 cups unsweetened almond milkOptional: 4 scoops (25 grams each) of protein powderDirections1. Combine all the ingredients in a large mixing bowl.2. Using hand mixer, beat thoroughly until protein powder has dissolved.3. Portion equally into 3 Mason jars.4. Cover Mason jars and place in the refrigerator. Let sit overnight so oats can soak up the liquid.PEANUT BUTTER AND BANANA SMOOTHIEServes 1Ingredients3/4 cup Greek yogurt2 tbsp. all-natural peanut butter1 banana1/8 cup milk3/4 cup iceDirectionsIn blender, combine milk, yogurt and banana. Blend. Add the peanut butter (smooth or crunchy) and blend again. Add ice; the more ice, the thicker the consistency. Blend until ice is incorporated. Serve.BROCCOLI BLUEBERRY SMOOTHIEServes 1Ingredients1 cup of frozen blueberries1/2 cup of steamed broccoli1/2 cup of unsweetened cranberry juice1/2 cup of plain non-fat Greek yogurtDirectionsCombine ingredients in blender. Add strawberries or blackberries for an additional burst of nutrition.SWEET VEGGIE SMOOTHIEServes 2Ingredients1/2 cup apple juice1 cup of sliced apple1/4 cup unsweetened applesauce1/2 cup sliced carrots1/2 cup of cucumber (peeled and sliced)2 cups of ice1 dash of nutmeg or cinnamon (optional)DirectionsCombine ingredients in blender until smooth. Serve immediately.AN APPLE A DAY GREEN SMOOTHIEServes 2Ingredients3/4 cup yogurt1/4 fat-free milk1 apple, cored1/2 cup of cucumber (peeled and sliced)1 cup spinach1/4 cup cashews1 tsp. vanilla1/2 tsp. cinnamon1/8 tsp. nutmeg, cardamom, allspice (optional)DirectionsCombine ingredients in a blender. Start on a low speed, slowly increasing to high. Blend until smooth.