A Picky Eater’s Smoothie

A Picky Eater’s Smoothie

Picky eaters often like smoothies because the texture is consistent, they are often sweet, and can be fun to make. If your child is not accepting of many foods, you may want to make this activity into a whole day event. Pick out foods your child likes along with a few new foods. Experiment with different flavors & quantities to get it just right.

Picky Eater Tips:

  • Start with foods which have a mild flavor such as raw spinach, or carrots which are sweet.
  • Serve smoothies in an opaque cup with a lid at first, if possible. Some children will be turned off of funky smoothie colors.
  • Add minimal veggies at first, then gradually increase the dose.
  • Do not add sugar, honey, agave, or other sweeteners. Instead, use 100% juice or bananas for sweetness.
  • Use a high-power blender if possible. This will make the texture even smoother and more tolerable, especially when using berries, non-leafy vegetables, and pineapple.
  • Make it fun! Experiment with different foods, consistencies, and flavors.
  • Prevent burnout. If your child loves one type of smoothie, try changing one ingredient each time you make the smoothie. For example, use more pineapple and less orange, or almond milk instead of coconut milk.
  • Play with your food! The more time a child spends with a food, the more likely they are to eat it.
Smoothies are easy to make and are great for breakfast or a snack. Experiment with different flavors and have


Pick your liquid:

 Milk/milk alternative, Water, Plain yogurt, silken tofu, low sodium cottage cheese, 100% fruit juice, nut/seed butters.-Play around with the amount of each ingredient. Too thick? Add liquid. Too thin? Add fruit. Not sweet enough? Add sweet fruits.

Pick your fruits: 

apple, banana, pear, pineapple, berries, grapes, mango, kiwi, orange, lemon, lime, cherries, prunes, dates, apricots, watermelon.

-Frozen fruits are great for smoothies! When bananas are too ripe, freeze them to use in a smoothie later on.

Pick your veggies:

 cucumber, spinach, carrots, beets, celery, ginger, herbs.

One of my favorite recipes:

  • ½  orange, peeled
  • ½ cup frozen pineapple
  • ¼ cup shredded carrots
  • handful raw spinach (optional)
  • Juice of ½ lime
  • 1/2 cup nonfat plain Greek yogurt (optional)

No time to eat a meal? Smoothies are fast & easy which make them great for busy parents. Use high-protein foods (some protein powders can be handy), little fruit, and as many vegetables as you can to make the smoothie a complete meal.

Now that we have made you hungry, share this with a friend! 

Marina works with the families of children with Autism, Asperger’s, PDD-NOS, ADD, and ADHD to create a unique roadmap towards improved health. Parents are valued as equal partners and are ultimately responsible for the case management of their child’s treatment. Together, a realistic nutrition care plan will be developed to both fit the child’s lifestyle, yet meet his or her health needs in a safe manner.
Marina Bedrossian is a Northport, NY dietitian nutritionist who helps people with holistic nutrition solutions and food sensitivities. Visit this page to schedule an appointment and don’t forget to join the private Facebook group “Ingredients For Healthy Families”  more information here.

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