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.
TIPS FOR MAKING SMOOTHIES FOR KIDS
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.
1. MAKE THEM BRIGHT AND COLORFUL
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.
2. MAKE THEM TASTY
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.
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.
3. MAKE SMOOTHIES FOR KIDS FUN
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: