If you find it hard to eat enough fruit, then you need to start making smoothies. Here’s why smoothies are the No. 1 way to eat more fruit, plus an easy smoothie recipe with just three ingredients.

You can pack two or more servings of fruit into one smoothie.

The USDA recommends eating 1 to 2 cups (or pieces) of fruit per day and advises that doing so can help protect against conditions like heart disease and certain types of cancer, make weight loss easier and ultimately lower your risk of early death. While you could snack on an apple, banana or orange, blending 2 cups of fruit into a smoothie is an attainable way to reach that goal.

If you use 1 1/2 cups of frozen fruit, plus 1 cup of fruit juice (which counts as a serving) that adds up to 2 1/2 servings of fruit.

Stashing a bag of frozen fruit in your freezer means you can always make a smoothie.

Frozen fruit is super convenient and just as nutritious, if not more so, than fresh, as it’s frozen at peak ripeness. By making frozen fruit a staple on your shopping list, you’ll always have some on hand to get your fruit fix. Just toss some in a blender with yogurt, kefir or some type of milk and whir away. Bonus points if you add in a handful of fresh spinach, nut butter, avocado, chia or flax seeds, which make for a more filling smoothie.

One way to get a variety is to choose mixed frozen fruit, like a mixed berry blend or tropical fruit blend.

It can take as little as a few minutes to mix up a tasty, refreshing smoothie.

Need a quick breakfast or snack idea? Whip up a smoothie! They’re so easy to make and can be packed up to take on the go. The bright fruit flavor is super refreshing first thing in the morning and is a nice pick-me-up when you feel that afternoon slump coming on. Plus, cleanup is a breeze—just give your blender a quick rinse afterwards, so it’s all clean and ready to use tomorrow.

3-Ingredient Tropical Tangerine Smoothie

Makes 2 1/2 cups

Loaded with vitamins C and A, fiber and 10 grams of protein from the kefir, this refreshing tropical smoothie is a delicious and healthy way to eat more fruit. It makes great snack or a healthy addition to your regular breakfast.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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