Why Are Shakes Important In Children’s Diets?

Making smoothies with fruits and vegetables is a good supplement for children’s nutrition. Its flavors are very attractive to them and are ideal to vary your diet.

The preparation of smoothies in the diet of children has interesting benefits related to nutrition. Although they do not replace main meals, they are a great complement to provide more fruits and vegetables.

Thanks to their combination of healthy ingredients, they are recommended as allies to increase defenses and improve health. In addition, they are a good option for snacks, since they curb the feeling of hunger and reduce cravings for sweets.

The most interesting thing is that they can be varied every day, as there are dozens of recipes to enjoy at any time. Below we want to review why they are so important and how to prepare them in simple steps. Do not miss it!

Why prepare shakes in the children’s diet?

Including shakes in children’s diets is an easy way to provide more vitamins, minerals, fiber and other nutrients important for their development. As many of you know, sometimes children do not want to eat fruits and vegetables in their natural state.

However, when they are prepared in colorful and attractive recipes like these drinks, they drink them with more taste and ease. In addition, you can add other healthy ingredients such as, for example, vegetable milk, nuts, seeds or dairy.

Benefits of smoothies

• They combine high-fiber ingredients that help prevent and fight constipation in children.
• They reduce cravings for sweets and replace those unhealthy snacks .
• They are a quick option for a more complete and balanced breakfast.
• They strengthen the immune system and reduce the risk of respiratory and urinary infections.

• They maintain a good level of hydration.
• They support the growth process and strengthen muscles and bones.
• They increase your energy level and productivity.
• They help promote physical and mental well-being.
• They fight and prevent childhood overweight.

How to prepare smoothies in the children’s diet

There are dozens of recipes to include smoothies in the diet of children; however, the ideal is to choose those that are moderate in calories. Although some include ice cream and cream, their high fat and calorie content don’t make them the healthiest options. Here are some delicious and nutritious alternatives:

Orange, carrot and beet smoothie

Due to its high content of vitamin C and iron, this delicious shake is an excellent option to prevent anemia in children. In addition, it contains important doses of fiber that improve your intestinal transit and cardiovascular health.

Ingredients

• The juice of 3 oranges
• 1 carrot
• 1 beet
• Ice to taste

Preparation

• Extract the juice from the oranges and chop the carrot and beet.
• Put everything in the blender and beat for a few minutes.
• Finally, add ice to taste and serve without straining.

Strawberry banana smoothie

The combination of banana and strawberry is a good option for smoothies in children’s diet. Both fruits have delicious flavors that often reduce cravings for sweets. They also stop constipation and help to have better defenses.

Ingredients

• 1 ripe banana
• 5 strawberries
• 3 tablespoons of oats (45 g)
• 1 glass of water (200 ml)

Preparation

• To start, chop the banana and wash the strawberries.
• Pour everything into the blender, including the oats and water, and process.
• After obtaining a smooth drink, serve it instantly.
• If desired, garnish with more strawberries to make it more attractive.

Yogurt, peach and papaya smoothie

The ingredients in this delicious shake have properties that effectively fight constipation. In turn, they reduce inflammation and reduce stomach discomfort that usually afflict the child.

Ingredients

• 1 glass of natural yogurt (200 ml)
• A ripe peach
• A slice of papaya
• 1 tablespoon of flax seeds (15 g)

Preparation

• Add all the ingredients in the blender and process for a few minutes.
• Once you have a creamy drink, serve it immediately.

Coconut water, pineapple and banana smoothie

Tropical flavors are always attractive to children. For this reason, we propose to make a delicious smoothie with coconut water, pineapple and banana. This interesting mix of ingredients prevents urinary infections and helps fight dehydration.

Ingredients

• 1 glass of coconut water (200 ml)
• A slice of fresh pineapple
• 1 ripe banana

Preparation

• Pour all the ingredients into the blender glass and blend for a few minutes.

• Next, serve and garnish with coconut and pineapple pieces.

Do you already include shakes in the children’s diet? As you can see, they are easy alternatives to make to guarantee better nutrition. If your children do not eat abundant healthy foods, be sure to prepare the suggested recipes. They will love it!