Live It Articles It’s OK to go Bananas over Bananas!

Well... we can go bananas as long as we properly measure that banana! I have heard and been involved in some pretty hilarious First Place discussions over the appropriate serving size of a banana. For example, if you choose a very small banana, it is usually smaller around, so shouldn’t it be a little longer than 1/2 of a medium banana, which is obviously bigger around? The fact is most of us did not get overweight by eating too much fruit, so if you do go over a little on exchanges, fruit is a good choice.

Nutritionally, the banana is best known for its potassium content (about 450 milligrams) in a serving. It also provides a bonanza of B6 (more than 30 percent of daily value) and more than 2 grams of fiber, plus vitamin C. Bananas qualify for eight of the 11 government health claims that link foods to benefits like protection against high blood pressure, stroke, heart disease and cancer. Bananas have been shown to be a key along with other healthy dietary changes, in actually lowering blood pressure.

A favorite quick breakfast or filling afternoon snack for me is to spread a serving of peanut butter on a warm slice of toast and top with banana slices. A great lunch is a peanut butter and banana sandwich. I find that I never waste money when I buy bananas. If they begin to turn brown, I use them in First Place Banana Nut Bread or add them to pancake batter. If I don’t have time for baking, I peel the banana and place it in a freezer bag and save it for a great First Place milkshake or smoothie. I have also learned that placing a banana in the refrigerator turns the skin brown, but the banana stays fine for days.

Another favorite snack or quick breakfast is a First Place milkshake. I freeze skim milk in an ice tray (2 cups will fill a tray) and then I store these milk cubes in a freezer bag. My favorite combination is: 1 cup of skim milk, 7 milk cubes (my ice tray has 14 compartments), 1/2 a frozen 9 inch banana, and 3/4 cup frozen peaches, 1/2 teaspoon vanilla, 1 tsp. malt, and 1 package Splenda. Place all ingredients in a blender and blend. This milkshake is more like soft serve ice cream with all the frozen ingredients. It is delicious! It counts as 2 milks, 2 fruits. Substitute your favorite fruits. I have not found a bad combination and I often add some dairy yogurt, then you need to think about sharing! First Place members, who have chosen a vegetarian lifestyle, may want to add soy protein powder to equal a meat exchange.

Happy Valentines!

Kay Smith
First Place Associate Director


Kay is the associate national director of First Place and has been on the First Place staff since 1987.

Kay is a popular speaker at retreats, seminars, Conferences, FOCUS Weeks and Workshops across the country. Kay is the First Place food exchange expert and writes a monthly article in the First Place E-Newsletter on nutrition. She also was a contributing writer to the Today Is the First Day devotional book. Her delightful personality and love for people endears her to everyone she meets, and they quickly become her new best friend.

Kay and her husband, Joe, live in Roscoe, TX. They have two children and five grandchildren. Two of the young grandchildren are making a name for themselves on the golf circuit. Two of the young grandchildren are making a name for themselves on the golf circuit, and the three oldest grandsons are all involved in numerous sporting events, which Kay and Joe attend as often as possible.