Sugary soft drinks, salty snacks, fatty fast food and processed foods have significantly contributed to a childhood obesity epidemic in the United States. The Centers for Disease Control (CDC) reports that 20 percent of children between ages six and 11 are obese. It is becoming increasingly difficult for parents to get their children to eat a healthy diet focusing on fruits and vegetables because of the array of junk food available. Fruit smoothies are colorful, sweet and full of whole food ingredients, and make a nutritious snack for children.
Health Benefits
Fresh fruit is abundant in cancer-fighting antioxidants, fiber, vitamins and minerals. Those who consume higher amounts of fruits and vegetables as part of a healthy diet may have lower chronic disease risks, according to the CDC. Fruit can help children manage and lose weight thanks to its high nutrient density and high fiber content. Consuming whole fruit, as opposed to multivitamins or fortified foods, gives kids naturally occurring phytochemicals that protect against cancer.
Preparation
To make fruit smoothies, you need a blender or food processor. Blenders range in price from $5 to over $400. Making fruit smoothies with an inexpensive blender is not a problem. Fruit smoothies can sometimes turn out too watery. To prevent this, use lots of ice to make the smoothie, or use cut up chunks of frozen fruit for a creamier consistency. Bananas freeze well, and create a good consistency when blended frozen.
Combinations
All fruit smoothies are made using fruit chunks blended with a liquid and possibly ice. Liquids used to make smoothies include fruit juice, soy milk and yogurt. Start with just enough liquid to keep the contents spinning consistently in the blender, and add more for the desired consistency. Fruit for smoothies includes strawberries, bananas, blueberries, kiwi, mangoes, melons, raspberries, pineapples, cherries and apples. Choose only two to three kinds of fruit for your smoothie to avoid too many flavors mixing.
Recipes
A strawberry-banana smoothie is made by combining 1/2 cup apple juice, 1 cup of frozen strawberries and 1 banana in a blender. Another popular choice is a berry smoothie, made with blueberries, strawberries, soy milk and a frozen banana. For a fun summer watermelon treat, blend 4 cups of watermelon chunks with the juice from half a lemon and a frozen banana.
Fruit Safety
Wash fruit under clean, running water before consuming or using in a smoothie, advises the United States Department of Agriculture. Brush fruit with a clean scrubbing brush or rub well with hands to remove dirt or bacteria from the surface. When storing or preparing fruit, always keep it away from raw meat. Inspect the fruit before consuming to be sure it's clean.
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