What are some meal replacement smoothies for kids?

Should smoothies replace a kid’s meal?

For most children, smoothies work best as a snack or alongside food, not as a regular replacement for meals. Kids need variety and chewing practice, and liquids are easy to overdo. If a child is a very picky eater, underweight or has a medical condition, ask a pediatrician or dietitian before using drinks in place of meals. This is general guidance.

Age cautions

• The CDC says cow’s milk or fortified dairy alternatives are not recommended as a drink until a child is older than 12 months; yogurt without added sugars can be introduced earlier.
• Check for allergens such as peanut butter, tree nuts, soy and dairy, especially with a new food.
• Do not add whole nuts or hard chunks for young children, who can choke; use smooth nut butter thinned into the drink if appropriate for the age.

A simple kid-friendly formula

• Liquid: milk or unsweetened fortified milk alternative (age permitting).
• Protein: plain yogurt or silken tofu.
• Fruit: banana, berries, mango, peach.
• Extras: a handful of spinach, oats or ground flax.

Three recipes

1. Strawberry banana: strawberries, banana, plain yogurt, milk.
2. Peach oat: peach, oats, yogurt, cinnamon.
3. Hidden green: spinach, mango, banana, milk.

Keep sugar in check

Use whole fruit rather than juice; the CDC lists fruit drinks among sugary drinks with little nutritional value, and the American Academy of Pediatrics notes that excess juice can contribute to poor nutrition, obesity and tooth decay. Skip honey, syrup and sweetened yogurt. Offer water between meals.

Serve in a small cup; kids often need much less than an adult portion.