Here's a recipe that will help you get in extra water as well as the calcium that is so important, especially for women!

Strawberry-Banana Smoothie

1 cup fat-free milk, divided
1/2 cup frozen unsweetened strawberries
2 tablespoons honey
1/2 teaspoon vanilla extract
1 ripe banana, peeled and sliced

1. Combine all ingredients in container of an electric blender; cover and process until smooth, stopping once to scrape down sides. To serve, pour mixture into individual glasses.

Yield: 2 (1 1/4-cups) servings.

Per serving:

Calories 179
Protein 5 grams
Carbohydrate 41 grams
Fiber 3 grams
Fat 1 gram
Saturated Fat 0
Cholesterol 2 milligrams
Sodium 65 milligrams

Source: EatRight Lose Weight: 7 Simple Steps