Weekly Report SUMMARY Coconut water is rich in nutrients and electrolytes, making it an excellent choice for helping children rehydrate after sickness or physical activity. 4. Certain Smoothies Smoothies are a scrumptious way to sneak fruits, vegetables, and other healthy foods into your child’s diet.
Issue: OPCTOBER 2021 For example, milk contains protein, calcium, phosphorus, and magnesium — essential nutrients for bone health that are especially important for growing children (7Trusted Source). Additionally, milk is often fortified with vitamin D, another important vitamin for bone health. While many parents tend to give children fat-free milk, milk with a higher fat content may be healthier for younger children, as fat is needed for proper brain development and overall growth (8Trusted Source).
While some premade smoothies are loaded with sugar, homemade In fact, children have a higher need for fat than adults, due to an smoothies — as long as they’re rich in increased rate of metabolism (9Trusted Source). nutritious ingredients — make excellent choices for children. For these reasons, higher-fat milk choices, such as 2% fat milk, makes a better choice than skim milk for most children. Smoothies can be especially helpful for parents dealing with picky eaters. Many vegetables — such as kale, spinach, and even However, it’s important to note that drinking too much milk can cauliflower — can be blended into a sweet-tasting smoothie that cause children to become full, potentially causing them to conyour child will love. sume less of their meal or snack (10Trusted Source). Some kid-friendly smoothie combinations include: •
Kale and pineapple
•
Spinach and blueberries
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Peach and cauliflower
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Strawberries and beets
To ensure that your child doesn’t become overly full on milk before eating food, only offer a small portion of milk at mealtime. While milk can be a nutritious drink choice, many children are intolerant to dairy milk. Signs of milk intolerance include bloating, diarrhea, gas, skin rashes, and abdominal cramps (11Trusted Source).
Blend the ingredients with unsweetened non-dairy or dairybased milk and use healthy add-ins like hemp seeds, cocoa pow- Speak to your pediatrician if you suspect a milk intolerance. der, unsweetened coconut, avocados, or ground flax seeds. SUMMARY Avoid purchasing smoothies at grocery stores or restaurants, as these may contain added sugars, and opt for homemade versions whenever possible.
Unsweetened dairy milk provides a number of nutrients that growing children need. However, some children may be intolerant to milk.
Since smoothies are high in calories, offer them as a snack or alongside a small meal.
6. Unsweetened Plant-Based Milks
SUMMARY
For children who are intolerant to dairy milk, unsweetened plant -based milks are an excellent alternative.
Homemade smoothies are an excellent way to increase your child’s consumption of fruits and vegetables.
Plant-based milks include hemp, coconut, almond, cashew, rice, and soy milk.
5. Unsweetened Milk
Like sweetened dairy milk, sweetened plant-based milks can contain loads of added sugar and artificial sweeteners, which is why it’s best to choose unsweetened versions.
Even though many children prefer sweetened milk drinks like chocolate or strawberry milk, plain, unsweetened milk makes the healthiest choice for kids.
Plain milk is highly nutritious, providing many nutrients that are critical for growth and development.
Unsweetened plant-based milks can be used on their own as a low-calorie beverage or as a base for kid-friendly smoothies, oatmeal, and soups.
