Smoothie recipes for kids are an effective way to bolster a child's nutrition requirements. Not only are healthy smoothies delicious, but studies have shown they can help with school performance, increased energy levels and disease prevention.

According to the Centers for Disease Control and Prevention (CDC), a poor diet can result in an energy imbalance where calories exceed physical activity. This can lead to obesity.  Also, improper eating associated with a diet high in sodium, sugar or processed foods can result in certain cancers, heart disease, diabetes and osteoporosis later in life.

Smoothie Recipes For Kids – Teenager Nutrition Requirements

smoothie recipes for kids image of teen

While young children need only 1 serving of fruit, teenagers need approximately 3 servings of fruit and 4 servings of vegetables daily. A serving of fruit is equivalent to 1/2 a cup.  Examples of 1 cup of fruit include 1 apple, 1 large banana, 32 seedless grapes or 8 large strawberries. One serving of vegetables can be found in 2 cups of leafy greens like spinach, 1 cup  of carrots or 2 small tomatoes. 
During a stage of rapid growth and development, children need extra calories and nutrition.  The healthier the better. Many times these growth spurts occur over a period of 18 – 24 months in the teenage years.  Very active teens will need extra calories from healthy food choices which can be provided by an extra piece of fruit or vegetable serving. Also, boys between the ages of 14 to 18 need 4 servings or 2 cups of fruit.  
Create smoothie recipes for kids with fresh fruit and vegetables. Only use filtered water. Fruits in season may be more fresh. Here is a sample smoothie which can be made quickly for busy children:
  • 1 Large Banana
  • 5 Strawberries
  • 1/2 Cup Raspberries
  • 1 Cup Raw Spinach
  • 1/4 Cup Filtered Water


smoothie recipes for kids image of girl holding banana berry spinach drinkFruits and vegetables are natural sources of essential vitamins, minerals and dietary fiber. Some key nutrients found in this smoothie are vitamin C, potassium and fiber. Vitamin C is a powerful antioxidant that fights against free radicals which damage cells.  Also, this vitamin strengthens the antiviral capabilities of the immune system. Beautiful skin and wound healing are other benefits of Vitamin C. The mineral potassium is needed for the electrolyte balance of cells and helps with the function of muscles. Dietary fiber can help with regulating blood pressure and cholesterol levels.  It also provides a feeling of fullness to stop overeating.

Begin the day with a smoothie before school. Here are some of the benefits:
  • Improved memory
  • Better absorption of nutrients in the digestive process
  • Meeting the daily fruit requirements
  • Hydration with filtered water and natural sources
  • Infection fighting properties
  • Increased energy and good mood
The results of healthy eating promote the confidence that come with feeling happy and having a positive body image.  Smoothie recipes for kids are an effective way to get necessary vitamins, minerals and fiber.

Smoothie Recipes For Kids – Related Articles:

Always consult your doctor for specific food allergies.

Smoothie Recipes For Kids