Summer is here! Written by Jaquelyn Litwak, RDN, LDN

Congrats on finishing a challenging and ever-changing semester online! Though times have been tough, we hope you were able to find time to relax and develop a routine to succeed. With the sun shining and warmer weather upon us, be sure to wear sunscreen, sunglasses, and a hat to protect you from UVA/UVB rays.

Creating The Ultimate Nutritious Smoothie:

An easy way to increase your fruit and vegetable intake!

Smoothies are a great and convenient option for breakfast or post-workout recovery fuel when made with the right ingredients. When building your smoothie, follow these tips to ensure a balance of nutrients and sustained energy:

Fruit: Stick to 1/2-1 cup fresh or frozen fruit - overloading on fruit will not fill you up for long

Vegetables: Add a handful of greens, chopped beets, diced carrots, or cauliflower to add color and fiber– you won’t taste them in the finished product!

Protein: Use low fat milk, Greek yogurt, soy milk, or nut/seed butter to add muscle repairing protein

Fiber: rolled oats, chia, flax, and hemp seeds add cholesterol-lowering fiber to slow down digestion

Add-ins/toppings: A sprinkle of granola or cereal, chia seeds, or a drizzle of nut butter adds texture and energy

Jaquelyn’s Peanut Butter & Jelly Smoothie


  • 6 strawberries
  • 1/4 cup blueberries
  • 3/4 –1 cup milk of choice, or a mix of milk and Greek Yogurt
  • 1 Tablespoon nut butter
  • Handful of kale, spinach, or zucchini
  • 2 Tablespoons rolled oats


  • Add all ingredients to a blender and blend until smooth!
  • Use any milk or nut or seed butter desired
  • Topping ideas include whole grain cereal, granola, dark chocolate chips, pumpkin seeds, or cinnamon
  • Use frozen fruit or add ice to thicken and use as a smoothie bowl


  • CALORIES: 310
  • CARBS: 38g
  • PROTEIN: 15g
  • FAT: 12g
  • FIBER: 6g

Hey, thanks for reading!

If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to jlitwak@framingham.edu, or call 508-626-4602. I'd love to hear your input!

Make sure to follow us on social media and get updates on all things FSU Dining Services, including my wellness tips!

Facebook |  Twitter | Instagram


Created with images by Aleksandr Eremin - "Sunflowers field" • LYFE Fuel - "LYFE Fuel Green Smoothie"