How to get in your daily serving of super healthy foods


green smoothie

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By now you’ve probably heard the hype about the latest in health food. As a dietitian, my advice is always to include a variety of fruits and vegetables to benefit from their various vitamins and minerals. I am a big believer in eating your nutrients instead of taking a multivitamin, but with the recent recommended guidelines of consuming at least five to nine servings of vegetables, it does seem like a daunting task. However, with the popularity of smoothies, green juices and soups, we may have found an easier answer.  

Here’s how:


The key to a nutrient-rich smoothie is including both fruits and vegetables. Try these super healthy options:

Chia seeds: Fiber-rich; good source of omega-3 fatty acids
Kale: Leafy green; good source of Vitamin K
Acai: Antioxidant-rich berry
Mint: Digestion-friendly herb
Avocado: Healthy monounsaturated fat

Please note: It actually matters when you drink your smoothie. While these drinks are full of nutrients, they also contain sugars that could turn into fat if they aren’t properly metabolized. Ideally, I would suggest consuming the smoothie as a breakfast or as pre-workout / post-workout fuel.

Green juice

The popularity of cold-pressed juice has become a health phenomenon. Fruits and vegetables are mashed, placed into a pouch and then squeezed with intense pressure so that nearly every drop of juice gets released, leaving behind a pulp that is almost dry and quite nutritious. This process tentatively allows for the juice to be as ‘raw as possible.’ Why is this so popular? Because the process captures a majority of the vitamins and minerals authentically.


As the temperature drops, soups increase in popularity. Soups are an excellent way to obtain a variety of nutrients — not to mention, it's an easy way to use the produce in your refrigerator. If I feel a cold coming on, I simply boil any vegetables I have laying around and add garlic, ginger, salt and pepper to taste. Once I feel as though they are soft, I blend them with a hand or immersion blender.


Green Blender

As a result of the growing popularity of smoothie and juicing concepts, a concept called Green Blender has launched in the NYC area and soon the Northeast. Green Blender allows  you to consume a green juice, a smoothie or even a green smoothie in your own home with popular ingredients, organic produce and recipes delivered right to your doorstep. Each recipe yields two servings for a total of 10 servings. All you need is a blender, a Nutribullet, a Nutri Ninja or even a Vitamix that will help you mix all the ingredients together.

A super deal for HellaWella readers!

HellaWella readers will receive 30% off for signing up with Green Blender by Oct. 31. Click here and use code HellaWella30.

Anita Mirchandani is a practicing registered dietitian and maintains current fitness certifications in indoor cycling, kickboxing, group exercise and personal training. In 2012, Anita co-founded FitMapped, a platform to help users find fitness classes and connect with fellow enthusiasts. To learn more about Anita, visit Anitamirchandani.com.