Nutrition Month is in full swing! This year’s theme “Take a 100 Meal Journey” encourages you to make a small change over the course of 100 meals, which is roughly the number of meals Canadians will eat in one month.

Have you decided on a small change to make for your 100 meal journey? This week, think about boosting the quality of your meals and snacks by enjoying nutrient-rich foods at meals and snacks. Including high quality, nutrient-rich foods in your diet doesn’t have to involve elaborate cooking.

A simple yet classic smoothie, like this Tropical Veggie Smoothie, can really pack a nutrient punch. One smoothie has just over one serving of milk and alternatives and two and a half servings of vegetables and fruit. Eating more vegetables and fruit is associated with a healthy weight, as well as a lower risk for heart disease and some types of cancer!

When you make smoothies at home, you can control exactly what ingredients go into it. That means you can maximize the nutrient-rich foods you pick and limit ingredients such as sugar. The basic formula for this smoothie is a perfect example of a great combo of nutrient-rich foods.

  • Milk, this month’s super food, is a source of 16 essential nutrients.
  • Greek yogurt is a great source of protein to help keep you feeling full and also a source of calcium.
  • Spinach is another superfood in disguise – it is packed with vitamins and minerals like vitamin E, vitamin K, folate, and iron.
  • Pineapple is a good source of vitamin C and manganese (which plays a role in our body’s antioxidant system and is important for brain and nerve function) and provides a great flavour boost to the mix.

This smoothie is very versatile – you can swap out the pineapple for whatever frozen fruit you have on hand. Mango is also delicious and makes the smoothie a bit less tangy compared to the pineapple. I’ve taken a tropical twist because this warm weather has me excited for spring. The beautiful sunshine makes me wish I was on a beach somewhere enjoying this yummy smoothie. It’s also a lovely shade of green. The best part? You can’t even taste the spinach! Our staff sampled this recipe at a recent Workplace Wellness event and it was definitely a hit. Let us know what you think about the smoothie in the comment section below!

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Tropical Veggie Smoothie
Prep Time
2 minutes
Cook Time
~ 2 cups (500 ml)


1/2 cup (125 ml) spinach
1/2 cup (125 ml) orange juice
1/2 cup (125 ml) milk
1/2 cup (125 ml) vanilla Greek yogurt
1/2 cup (125 ml) frozen pineapple


  1. Add all of the ingredients to the blender. Blend until smooth.