Smoothies prepared with whole milk, ice cream, sugar or any combination thereof could make you pack on the pounds and leave you wishing you got those skinny black jeans a size larger and with extra stretch. But other smoothies, like these three, are filling and healthy and will make skipping that order of disco fries worthwhile.

Banana-oatmeal breakfast smoothie

Photo: Chiquita Banana

Recipe via Chiquita Banana

Ingredients

• 2 whole bananas, preferably with brown flecks on peel
• 2 cups ice
• 1/3 cup plain low-fat yogurt (Greek yogurt with honey)
• 1/2 cup cooked oatmeal
• 1/3 cup almonds (optional)

Place all the ingredients in a blender, leaving the ice for last. Blend on high for at least 30 seconds or until thick.

Papaya smoothie

Ingredients

• 2 cups papaya, peeled, seeded and cubed
• 2 cups fat-free milk
• 1 cup plain low-fat yogurt (Greek yogurt with honey)
• 2 cups ice

Place all the ingredients in a blender, leaving the ice for last. Blend on high for at least 30 seconds or until smooth.

Avocado pear smoothie

Photo: MarthaStewart.com

Recipe via Martha Stewart

Ingredients

• 1 ripe avocado (about 7 ounces)
• 1/2 cup silken tofu drained
• 1 cup pear juice
• 2 tablespoons honey
• 1/2 teaspoon pure vanilla extract
• 2 cups ice

Quarter, pit, and peel avocado. Place avocado, tofu, juice, honey and vanilla in a blender, leaving the ice for last. Blend until smooth.

Vitamin D helps your body absorb calcium, which helps to form and maintain strong bones, says the Mayo Clinic. It’s also been linked to lowering one’s risk of osteoporosis, hypertension, cancer and several autoimmune diseases.

The new research, which appears online in Dermato-Endocrinology, involved 30 healthy adults who were randomly divided into three groups. The first took capsules containing 2,000 international units of vitamin D2; the second supplemented with capsules containing 2,000 IU of vitamin D3; and the third consumed 2,000 IU of mushroom powder containing vitamin D2.

All participants took their 2,000 IU once a day for 12 weeks during the winter, and at the end of those three months, researchers found that vitamin D levels across all groups were not significantly different. Eating mushrooms was just as effective at increasing and maintaining vitamin D levels as taking supplements containing vitamin D2 or D3.

What’s more, researchers discovered that mushrooms produced vitamins D3 and D4 in addition to D2, according to Science Daily. “The observation that some mushrooms when exposed to UVB light also produce vitamin D3 and vitamin D4 can also provide the consumer with at least two additional vitamin Ds,” said Michael Holick, the principal investigator of the abstract.

Eighty to ninety percent of our vitamin D intake comes from sun exposure, which means vitamin D deficiency is not all that uncommon for those who live in a not-so-enjoyable climate or in an area with latitude above 37 degrees north. Older and dark-skinned people are also at higher risk.

Holick recommends 1,000 IU of vitamin D a day to help protect against chronic diseases, according to WebMD. Let’s put that in perspective: One cup of fortified orange juice contains 100 IU of vitamin D. Two glasses of fortified milk will provide you with another 200 IU. Other foods often fortified with vitamin D include milk, yogurt, breakfast cereal, margarine and, yes, mushrooms.

But good old-fashioned sunshine can really go a long way — Mayo Clinic says as little as 10 minutes of exposure may prevent deficiencies.

The point: There are much more enjoyable ways of getting your vitamin D than popping a pill every day.

Here are a few tips to help maximize your nutrient intake:

Watch the heat

Excessive heat is the No. 1 way to kill the nutrients found in your carefully plucked produce. Up to 30% of vitamins can be destroyed due to high heat, and boiling is an absolute death sentence, destroying an additional 20% of vitamins. We recommend sautéing or steaming veggies to preserve their nutrients, which keeps ‘em nice and crunchy, too.

Add some fat

Fat-haters, take note: Adding a little fat to your meal can actually help your body absorb the nutrients found in many vegetables, including tomatoes and sweet potatoes. Extra virgin olive oil is an easy, healthy option for all types of dishes, from salads to stir-fries. You’ll just need a splash to help your body make the most of the antioxidants found in your favorite produce.

Fresh vs. frozen

There’s nothing better than a just-picked apple straight from the tree. But for most of us, this is far from a realistic option. Shop farmers markets when possible to get the freshest, most nutritious fruits and veggies available. And for all those other times of year, consider buying frozen. Commercially raised produce is usually picked before nutrients fully mature, and nutrients are depleted further due to transport times, air exposure, heat and handling.

Frozen produce presents a great alternative, with a flash-freezing process that preserves nutrients. So put your skepticism aside and pick up a bag of frozen fruit for your next smoothie — you’ll get all of the vitamins and no chance of spoilage.

Keep the skins

Easily boost your nutrient intake next time you make potatoes by leaving the skins on. Whether you’re baking, roasting or mashing them, potatoes hold high levels of fiber, potassium and vitamin C in their skins. Just be sure to scrub them thoroughly before cooking to get rid of any excess dirt or bacteria.

With the myriad of products out there and all the confusing labels slapped across their packaging, it can be challenging to choose the healthiest option. Thankfully, Prevention.com has made it easier with its third annual Cleanest Packaged Food Awards, presented to the tastiest heart-healthy foods with the cleanest ingredients.

A panel of editors and experts chose the top 100 packaged food products that met the following criteria:

• Does not contain GMO ingredients (brownie points to those bearing the “Non-GMO Project Verified Seal,” which denotes foods that have been vetted through the nonprofit Non-GMO Project)
• Has no more than 10 grams of added sugar
• Has less than 200 milligrams of sodium per serving (or 400 milligrams for meals)
• All cans must be BPA-free
• All fish must be sustainable, based on Monterey Bay Aquarium seafood criteria
• All foods had to be absolutely delicious

“These 100 winners prove that packaged doesn’t have to mean ultra-processed, and that convenient can also be healthy,” said Siobhan O’Connor, executive editor of Prevention magazine and Prevention.com.

Readers can browse through the list by meal (e.g., breakfast, lunch and dinner), food category (e.g., grains and pasta, and snacks) and special criteria (e.g., certified organic, gluten-free and high-fiber). Awarded products included everything from deli meat and frozen pizza to quinoa, peanut butter and coffee.

We were happy to see some of our go-to brands on the list, such as Kashi, Amy’s Organic, Applegate Farms and Trader Joe’s. Check out some of the winners below, and click here for the full list.

Breakfast:

• Kashi 7 whole-grain flakes
• Stonyfield Greek yogurt
• Organic Valley Reduced Fat Milk
• Egg-land’s Best Organic eggs
• Justin’s Classic Almond Butter

Lunch:

• Eden Organic Black Beans
• Amy’s Organic Spicy Chili
• Applegate Farms Organic roasted turkey breast
• Trader Joe’s Organic Low-Sodium Tomato & Roasted Red Pepper Soup
• Applegate Organic Uncured Beef Hot Dog
• Organic Girl Fresh Herbs & Greens

Dinner:

• Amy’s Light-in-Sodium Indian Mattar Paneer
• Amy’s Light-in-Sodium Single-Serve Spinach Pizza
• Organic Prairie Grass-fed Ground Beef 85/15
• Applegate Farms Organic Chicken Strips

Grains and pastas:

• Ancient Harvest Quinoa Mac & Cheese
• Dave’s Gourmet Red Heirloom Organic Pasta Sauce

Beverages:

• Gimme! Coffee Organic Beans
• Numi Organic Jasmine Green Tea

Snacks:

• Trader Joe’s Organic Popping Corn
• Kettle Brand Bakes Potato Chips, Sea Salt
• Food Should Taste Good Sweet Potato Tortilla Chips
• Chocolove Almonds & Sea Salt in Dark Chocolate
• Annie’s Organic Honey Bunny Grahams

Condiments and dips:

• Heinz Organic Tomato Ketchup
• Wholly Guacamole Organic Guacamole
• Tribe Hummus
• Muir Glen Organic Salsa

Kitchen essentials:

• Organic Valley Pasture Butter
• Earthbound Farm Frozen Organic Kale

Sweet potatoes are believed to have originated in Central and South America as early as 750 B.C., and have been farmed as a domesticated crop for thousands of years. Once associated almost exclusively with Thanksgiving dinner, sweet potatoes have come into their own at home and in restaurants across the country.

Available year-round, these nutritional powerhouses are overwhelmingly good for you. They’re loaded with vitamins A and C, and also pack a punch when it comes to potassium, fiber and several B vitamins. In addition, sweet potatoes contain a number of antioxidants, including a high concentration of beta-carotene. Collectively, these nutrients boost immunity, serve as anti-inflammatories, reduce risk of digestive problems and help regulate blood sugar, among other benefits.

Need we say more?

Next time you need a healthy snack or side dish, bake a sweet potato — it’s as simple as 1-2-3:

1. Preheat oven to 400 degrees. Using the tines of a fork, poke several holes in a scrubbed sweet potato, wrap it in foil and place it on a baking sheet.
2. Bake the sweet potato for 35 minutes. Then start checking the sweet potato every five minutes — it’s done when it is slightly soft to the touch, but not mushy.
3. Unwrap the sweet potato and slice it lengthwise. Using a fork, mash it in a bowl with a dash of butter and a sprinkle of cinnamon. Enjoy!

Did you know?

• Perfectly edible, sweet potato skins are even better for you than the flesh.
• Including butter or EVOO — not too much! — is key because the presence of fat increases our intake of the critical antioxidant beta-carotene.
• Sweet potatoes are not the same thing as yams, a common misconception.
• Don’t be afraid to get versatile — sweet potatoes can be roasted, steamed, mashed or baked as fries.

Leafy green kale is a member of the Brassica family, alongside more commonly known veggies like broccoli and cabbage. Kale’s dark green color immediately signals its status as a vitamin-packed powerhouse. Among other things, it contains protein, fiber, iron, calcium, potassium and vitamins A, K and C. This potent mix of nutrients results in a food that has been shown to improve heart health, lower cholesterol, reduce risk of certain cancers and improve digestion.

There’s more good news in addition to kale’s many health benefits: it’s incredibly versatile. It’s hard to find a food that can be used in soups or salads, eaten as a side dish or snack, and even consumed as a smoothie.

Photo: John Autry; Styling: Leigh Ann Ross; MyRecipes.com

If you want to feature kale in your main dish, try this braised chicken or farfalle with sausage, cannellini beans and kale. To stay warm on a cold day, make a pot of white bean soup with kale. And if you are looking for lighter fare, whip up a Southwestern kale salad, accompanied by a berry smoothie that sneakily includes — you guessed it — kale leaves.

You can also dip your toe in the proverbial kale pool by purchasing kale chips — found in either the health or chip aisles of your grocery store, depending on where you shop.

Myth #1: Chocolate is bad for you

Eaten in moderation, chocolate can be good for you. Flavanols — antioxidants that have been linked to heart health — aren’t just found in tea and red wine. Chocolate has them too, along with dietary fiber and assorted minerals.

Dark chocolate in particular has been linked to health benefits, including lower blood sugar, decreased “bad” cholesterol and increased “good” cholesterol. Why dark chocolate? Because it has more cocoa solids (drawn from the cacao beans on the nutrient-filled cacao tree) than milk chocolate.

Myth #2: Chocolate is an aphrodisiac (we like to believe this one anyway)

Chocolate stands alongside oysters and asparagus as an alleged agent of sexual arousal. Research studies exploring whether two chemicals in chocolate — tryptophan and phenylethylamine — play a role in arousal have been inconclusive. But take a leap of faith and believe anyway — believers in the sensual benefits of chocolate may benefit psychologically, even if the physiology doesn’t provide a strong backup.

Myth #3: Chocolate causes acne

Even though mom said it for years, chocolate does not cause acne. The true culprit may be a chain of events that could happen to people who eat a lot of the good stuff: A high-fat/high-sugar diet can increase the body’s production of sebum, an oily matter that lubricates our hair and skin. This increase in sebum can cause an inflammatory reaction, which can lead to — you guessed it — acne.

So while chocolate doesn’t cause acne per se, overindulging could result in some Oh-my-god-it’s-middle-school-photo-day-and-I-have-a-huge-pimple-on-my-forehead-type incidents. As with everything, moderation is key.

Myth #4: Chocolate is loaded with caffeine

Unless you’re consuming it in large quantities, chocolate isn’t likely to keep you up at night. Milk chocolate has about 12 milligrams of caffeine per serving, with dark chocolate clocking in at 20 milligrams to 40 milligrams per serving. To put that in perspective, an 8-ounce cup of coffee contains anywhere from 65 milligrams to 120 milligrams of caffeine.

It’s recommended that adults consume no more than 200 milligrams to 300 milligrams of caffeine per day. So go ahead and have that extra square — you’ll be counting sheep before you know it.

Photo: MisoSoupDesign.com

HellaWella’s Media Mash is a weekly feature listing the latest and most interesting health-and-wellness stories we’ve read in the past week, pulled from the Web and linked for your convenience.

• Coolest fro-yo flavor ever: Ben & Jerry’s Liz Lemon frozen yogurt — a limited-edition release to commemorate the end of the “30 Rock” series. [Food Bev]

• Step up your running routine with one of these top-rated running apps for your smartphone. [Men's Health]

• A Japanese company designed ramen bowls with a built-in iPhone holder. Does anyone else feel like this would lead to a destroyed phone — not to mention a more depressing meal? Plus, as Greatist points out, it can’t be good for our eating habits. [Greatist]

• People without celiac disease are adopting a gluten-free diet with successful results. [New York Times]

• This Q&A with an NFL nutritionist answers all of our questions about what those big guys eat. [U.S. News & World Report]

• So you thought pantyhose had but only one use? Wrong. [BrightNest]

• Apparently watching too much TV isn’t just bad for our waistlines. [CBC News]

• Why do women cheat? Here are five reasons, according to the founding director of the Sexual Recovery Institute. [Huffington Post]

• Two new studies find that yoga is good for the mind and heart. [Everyday Health]

• If you’re fit, stay that way. If you’re not, get to it! An active lifestyle for middle-aged people means a lower risk of dementia later in life. [Medscape]

• Watch for gimmicks when developing a core training workout. According to doctors, they’re everywhere! [Los Angeles Times]

• We already knew a KFC chicken bucket was bad for the waistline, but a new study suggests deep-fried foods could also increase the risk of prostate cancer. [Huffington Post]

• The safety of our drinking water is under attack as fracking grows in popularity. We don’t like carcinogens in our water. Do you? [New York Times]

• We’re not sure if this is good news or bad news: A new study shows that if you use diet soda as a cocktail mixer, it will get you drunker than regular soda. [The Atlantic]

For example, if you’re focusing on strength training, you should fill up on protein beforehand so your body can have a ready supply for tissue repair. Doing cardio? Focus on carbs for that much needed energy.

After working up a sweat with strength-training exercises, try a chocolate protein shake. Post-cardio workout, you should try reaching for apple slices with a handful of walnuts.