Smoothies: A Fun and Nutritious Way to Help Kids Eat Their Fruits and Veggies
As parents, we know how tricky it can be to get kids excited about eating fruits and vegetables. The dinner table can quickly turn into a standoff when spinach, kale, or other leafy greens appear on their plate. But there’s a simple, fun, and delicious solution that can turn nutrition into a treat: smoothies!
Smoothies are more than just a refreshing drink—they’re a smart way to pack in vitamins, minerals, fiber, and even calcium. With endless flavor combinations, you can sneak in fruits and vegetables your kids may otherwise refuse, all while giving them something they’ll actually enjoy sipping on.
Sneaking in the Greens
Spinach is a great starter veggie for smoothies because it has such a mild flavor that it virtually disappears when blended with fruits like bananas, berries, or mango. Your kids won’t even notice it’s there, but they’ll still get a boost of iron, vitamins, and calcium.
Calcium Boost—With or Without Dairy
Strong bones and teeth start with calcium, and smoothies are a perfect way to get it in. If your child enjoys dairy, you can blend with milk or yogurt. But if they’re lactose intolerant, almond milk fortified with calcium is an excellent substitute. You’ll still deliver the bone-building benefits without the discomfort that dairy may cause.
Adding Fiber with Super Seeds
Another easy upgrade is tossing in a spoonful of chia seeds. These tiny seeds are rich in fiber, which helps support healthy digestion and keeps kids fuller for longer. They also contain omega-3 fatty acids, adding an extra layer of nutritional goodness.
Kid-Friendly and Customizable
The best part about smoothies is that you can tailor them to your child’s tastes. Sweeten naturally with bananas, strawberries, or peaches, and adjust the texture with a little extra liquid if needed. You can even make it fun by letting your kids help pick the ingredients—turning smoothie time into a hands-on kitchen activity.
A Win for Parents and Kids
Smoothies turn mealtime battles into something fun and easy. They’re quick to make, easy to clean up, and endlessly versatile. Whether your child is picky about greens, needs a calcium boost, or could use more fiber in their diet, smoothies can help you check all those boxes in one colorful cup.
Choosing a Blender
Vitamix Blenders are our go to recommendation for smoothies. The Vitamix blends so powerfully that smoothies come out silky smooth, with no little bits that need chewing—just a creamy, drinkable texture that kids love. That means you can sneak in spinach, kale, carrots, or other greens without anyone noticing. It also has the power to blend many different kinds of fruits and vegetables that other blenders just can’t manage effectively.