Getting Your Child to Eat Vegetables and Fruit: Super Smoothies are the Answer

For the child who

  • Rushes out of the house without time for breakfast
  • Fills up on carbs (muffins or waffles or toast) for breakfast
  • Is having trouble gaining weight • is constipated
  • Eats few fruits or vegetables
  • Needs a healthy snack after school

I have the solution-literally -- one that many kids (and adults) love. And it is so simple. Blend together:

  • 2 fists of fruit--their fist not yours--fresh or frozen
  • 1 fist of spinach (the fruits hide the taste-though it does make the drink slightly sweeter)- fresh or frozen
  • 1/2- 1 fist of Greek yogurt --if not milk allergic
  • Juice, if needed, for additional flavor or to thin the consistency

YUM!!! And even Better

  • The total of 3 fruits and veggies serves up the majority of the 5+ I recommend for each day. Makes it easier to get the other 2 in without stressing.
  • The Greek yogurt adds about 10 grams of protein and makes the drink even more filling.
  • Kids can have this alone or have it as their drink with whatever they are eating.
  • You can make it the night before, so it's ready.
  • Any that's left over (if you don't drink it yourself) makes a healthy after school treat.
  • If your child needs more calories to gain weight or more protein, you can add a pack of instant breakfast→ another 5 grams of protein, 130 calories and about 1/4 - 1/3 of their daily vitamin needs.
  • Don’t add protein powder (which has 20 grams per scoop)--that's too much for most kids (unless you have a large-sized, teenage athlete).
  • You can vary the flavors. Let your child choose to involve them. You can also make the decision a nutritional teaching moment, talking about the vitamins and minerals in the various fruits and vegetables (here's a link to a quick guide to which foods have which vitamins, and here's a link to a quick guide to which foods have which minerals.
  • If you have a monster mixer/juicer, you can substitute or add other vegetables (carrots, kale, chard, cucumber, celery) making a green juice that some kids love to drink--some even like to leave it thicker so they can chew it as well ("Chuice", as I like to call it).

Dr. Stan Cohen 19 May 2015

Dr. Stan Cohen is one of our founders and our CEO as well as the Chairman of our Medical Advisory Board. Dr. Stan is an internationally recognized expert in pediatric gastroenterology and nutrition. He is a Read More

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