Try this soy-based smoothie on for size. Perfect for a mid-day snack, it delivers 9 grams of protein, 10 grams of fiber and 100 percent delicious flavor. Enjoy in less than five minutes.

Got a minute?

You're just in time to learn how small adjustments to your daily routine may add up to improved health and a more balanced lifestyle.

With the start of a new year, examine your personal profile and pinpoint opportunities where better-for-you changes can be made. Whether you'd like to shape up or slim down, the key is making smarter choices and finding real solutions that can bring about positive results.

Before you know it, you'll be eating better, feeling better and living better, explained Dr. Bob Arnot, who has served as chief medical and health correspondent for national news shows.

For example, exercise should be compared to play — not a chore.

"I've always advocated fun sports, such as walking, golfing or biking, as the best way to stay fit," said Arnot, also a best-selling author. "I find biking the single best sport for keeping in shape because from day one, you put in as much time and distance as you want. It's also friendly to the joints."

Another timely tip: bookmark a favorite online resource that offers a refreshing perspective and a dose of inspiration.

A top pick is www.EatBetterAmerica.com, which features simple tips on eating better, the benefits of doing so and recipes to get started. Good nutrition, Arnot notes, not only plays a role in weight management, it can also have a big impact on reducing risk for chronic diseases such as diabetes.

<B>1 container (6 ounces) fat free French vanilla yogurt11/2 cups soymilk1 cup unsweetened frozen or fresh raspberries1 medium banana, sliced (1 cup) </B>Place all ingredients in blender or food processor. Cover; blend on high speed about 30 seconds or until smooth.Pour into 2 glasses. Serve immediately.Makes 2 servings.<I>Nutrition information:1 Serving: Calories 210 (Calories from Fat 30); Total Fat 3.5 g (Saturated Fat 1g); Cholesterol 5mg; Sodium 150mg; Potassium 190mg; Total Carbohydrate 37g (Dietary Fiber 3g); Protein 7gPercent Daily Value: Vitamin A 15 percent; Vitamin C 4 percent; Calcium 30 percent; Iron 4 percent; Vitamin D 25 percent; Folic Acid 2 percent.Exchanges: 1 1/2 Other Carbohydrate, 1 Skim Milk, 1/2 FatCarbohydrate Choices: 2 1/2.</I>

<b>2 cups Cheerios cereal2 cups Chex bite-size squares cereal (any variety)2 cups Kix crispy corn puffs cereal1 cup raisins1 cup yogurt or carob candies, if desired1 cup peanuts, if desired</b>In large bowl or resealable food-storage plastic bag, mix all ingredients. (If serving to children younger than 4, omit raisins and peanuts.) Store tightly covered.Makes 7 cups.<i> Nutrition information: 1 Serving/1/2 Cup: Calories 90 (Calories from Fat 0); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 20g (Dietary Fiber 2g, Sugars 7g); Protein 2g% Daily Value: Vitamin A 4%; Vitamin C 4%; Calcium 4%; Iron 25%Exchanges: 1 Starch, 1/2 FruitCarbohydrate Choices: 1</i>

Eating portion-controlled snacks between meals gives the body the burst of fuel it needs to sail through the day. A smart snack — such as trail mix paired with a favorite fruit or veggies and dip — curbs hunger and can be a good source of important nutrients you may not get otherwise.