A Smooth Way to Develop Healthy Eating Habits

Helping children develop healthy eating habits can be challenging, especially with children who are particular with vegetables.   A great way to sneak in those veggies and all the nutrients that go along with them is by preparing smoothies.  These naturally sweetened blends that resemble milkshakes are one of the best ways to fruits and vegetables to a child’s diet and they make a healthy breakfast or snack.

Aside from their great taste, they can be made easily and quickly in a blender with a few simple ingredients (many of which can be stocked in the freezer).  They are also incredibly versatile and can be enjoyed by everyone in the family (if small skeptics see everyone else enjoying they might be more inclined to try).

Here are few tips to help smooth the way into healthy eating habits:

  • Start with a milk base either dairy or non-dairy.  Yogurt can be added as well for an extra creamy consistency
  • Use a ripe banana or dates as a natural sweetening agent
  • Choose the fruit (i.e. blueberries, strawberries, mango, apple or kiwi) and vegetable (i.e. kale, spinach, raw fresh or frozen chopped cauliflower, raw fresh or frozen sliced zucchini, raw fresh or frozen sliced summer squash, roasted sweet potato, roasted butternut squash, steamed diced beets) combination for your smoothie.  Choose frozen or fresh based on the desired texture (frozen will produce a thicker smoothie)
  • Protein or fiber options can be added in (i.e. nut butters, chia seeds)
  • Ensure that the smoothie is well blended to obtain a creamy texture
  • Serve it in a cup or a bowl topped with granola or your child’s favorite cereal
  • Smoothies can also be frozen and enjoyed as popsicles

Here’s an easy recipe to get you started:

Strawberry Banana Smoothie

Yield: About 2 servings


  • 2 cups frozen strawberries
  • 1 fresh banana, peeled
  • 1 cup milk
  • 1 cup Ice
  • 1 tablespoon honey, if needed to sweeten


Add all ingredients to a blender, and pulse until combined. Serve immediately.(If the smoothie is too thick, add more milk. If it is too thin, add more fruit and/or ice.)