Disclaimer: Please note that some of the links in this blog post are affiliate links which means I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

If you’re looking for ways to get more fruits and vegetables in your child’s diet, smoothies are the way to go. Not only do they pack in a ton of real, whole foods and nutrition, but studies show serving a variety of foods is an effective way to encourage kids to eat healthy. Plus, making smoothies for kids is an opportunity to get your kids in the kitchen, which also encourages healthy eating. And besides, making smoothies is a fun activity you can do together. 

On the “Food Issues” podcast this week, I interviewed Frances Largeman-Roth, a Registered Dietitian Nutritionist, and author of “Smoothies & Juices: Prevention Healing Kitchen: 100+ Delicious Recipes for Optimal Wellness,” about the benefits of smoothies, whether smoothies are a meal or a snack, and tips for making smoothies for kids easy and fun. Be sure to listen to the episode and subscribe to the podcast so you won’t miss a single episode.


Pull together your smoothie ingredients, your blender, and some creativity, and get your kids in the kitchen to whip up healthy, delicious smoothies they’ll love. 


A good rule of thumb when making smoothies for kids is to stick with 1-2 cups of vegetables and 1 cup of fruit but you can also adjust the ratios so the color of your smoothies are bright and appealing to your kids. 

For example, you can make a pink dragon fruit smoothie, a blue smoothie with blueberries, or an orange-colored smoothie with carrots, mango and/or oranges.


You might want to get in spinach or kale into your kid’s smoothies, but if you’re just starting out, you can make them milder and sweeter. 

Some good vegetables to start with include spinach, cauliflower, and pumpkin and for fruits try banana, mango, and grapes. 

Related: How To Eat Pumpkin Seeds

One of the best ways to ensure your kids will at least taste the smoothies you make is to give them a choice of fruits and vegetables. 

You can have them pick out a new fruit or vegetable at the grocery store to try in the smoothies, or give them a handful of options to choose from.  


Kids are all about novelty so you might consider a special smoothie cup or fun straws. 

If your kids like fruit/vegetable purees or yogurt in pouches, you can buy reusable pouches and fill them with smoothies. 

Or instead of a traditional smoothie, make a smoothie bowl and let them pick the toppings. 

Here are some products to make your kids’ smoothies fun:

Wownnic Stainless Steel Cups for Kids with Silicone Straw Cover

Reusable Silicone Straws

Personalized Tumbler 

ChooMee Reusable Baby Food Pouches

Author Details
Julie Revelant teaches parents how to raise children who are healthy, adventurous eaters. Through blog posts and videos, her goal is to shift the conversation from short-term, problem picky eating to lifelong, healthy eating and healthy futures. Julie has written for FoxNews.com, FIRST for Women magazine, WhatToExpect.com, EverydayHealth.com, RD.com, TheBump.com, Care.com, and Babble.com.