The words "healthy" and "shake" may not seem to correlate, as the ingredients of shakes have historically been based on full-fat ice cream or whole milk. If your child enjoys shakes, but you want to avoid the calories and fat of some commercial shakes, learn how to make healthy shakes so tasty that he will not even realize he is having a healthy treat.
Healthy Dairy Bases
Change the type of base you use for your child's healthy shake to reduce the amount of saturated fats contained in whole milk or ice cream. Limit your child's saturated fat intake to save calories and help her avoid obesity due to taking in more calories than she needs. One cup of whole milk has 150 calories, almost 50 percent from fat, while skim milk has just a trace of fat and 85 calories. Unfortified soy milk is the lowest calorie choice, but 50 percent of the 79 calories are from fat. You can also use nonfat ice cream, low-fat frozen yogurts or dry skim-milk powder as a base.
Dairy-Based Shake Ideas
A banana-split shake or an orange shake are two deceptively nutritious options to enjoy. Prepare the orange shake with sherbet, which has just 1.48 g of fat per 1/2 cup. Blend 2 cups of sherbet, one or two bananas and 2 cups of skim milk in a blender until smooth. For a color and flavor variation, substitute raspberry or pineapple sherbet. Use skim milk and frozen yogurt to reduce the fat and calorie content of traditional ice cream shop banana splits. Place two or three very ripe bananas in a blender. Add about a cup each of skim milk and chopped strawberries. Blend until very smooth. Gradually add between 1 and 2 cups of fat-free or low-fat chocolate-flavored frozen yogurt. Blend a few seconds at a time until the shake reaches the desired thickness.
Fruit-Based Shake Ideas
Fruit-based shakes contain no dairy; they use ice and fruit. Change the type of fruit you use for variety and give your child a wide range of nutrients. Place 2 cups of seedless grapes on a cutting board and cut them into halves or quarters. Add two ripe bananas, the chopped grapes, two cut-up, peeled and seeded oranges and up to 16 ice cubes in your blender. Blend on high until the fruit is completely blended together. Change the fruit to strawberries, bananas and pineapple for a sweet and tangy shake that is full of vitamin C, fat-free and low in calories.
Considerations
Consume the healthy shakes immediately after blending or mixing, as the color or consistency of the shakes may change if you allow them to sit too long. Blend and puree the fruit before adding the mixture into the base so the shake is smooth and creamy. Involve your children in the selection of fruits and use the opportunity to teach them the importance of eating and drinking healthy foods. For older children, help them calculate the calorie and nutritional differences between a healthy shake and a less healthy choice.
References
- Columbia University: Go Ask Alice!: Nutritional Differences Between Soy- and Cow's Milk
- University of Nebraska-Lincoln: Smoothies and Shakes
- Centers for Disease Control and Prevention: Quick & Creamy Grape-Orange Shake
- University of Nebraska-Lincoln: Sumptuous Smoothies & Shakes; Alice Henneman; 2010
- USDA Nutrient Data Laboratory: Sherbet
Member Comments