In the busy life, women often forget to take care of their kids especially if their food intake is concerned. The scenario is even more complex in the case of working women. One needs to prepare those kinds of meals that do not require much time to prepare. Here I am talking about healthy drinks for kids whose ages are up to 12 years. Since children grow with time so fast they need specific amounts of vitamins, iron, proteins, calcium, etc. so that they grow taller soon, build healthy bones and muscles and have enhanced hemoglobin and immune system as well. After 12 years the requirement changes as they enter teenage group. Following is the list of nutritious and healthy drinks for your kiddoz.
Milk contains the calcium and vitamin D in adequate amount. Children must have it on daily basis. Calcium is a must for building bones and muscles. Vitamin D helps the calcium get absorbed by the body. Without vitamin D calcium is useless. The milk contains both and so children need to take this at least twice a day. Talk with your pediatrician regarding this. He or she will help you with the proper amounts. Chronic disorders like diabetes and high cholesterol run in some families. In that case children need to take fat free milk. Whether or not the milk contains the fats, there is no compromise in the amount of calcium in any of the case. Therefore, you must not be concerned regarding this. Some children are lactose intolerant. In this case, some other source of calcium is recommended.
2. Citrus juices:
This includes oranges, lemon, grapefruit, etc. The market is flooded with “health” drinks that promise the consumers for providing adequate health. But this is far from the truth. Your child doesn’t need artificial form of juices loaded with lots of sugar and artificially induced vitamins. They need natural vitamins. Most women do not get the time to actually make it at home so buying from the stores sounds easy, and along with it the terms like “real fruit”, “nutritious”, “healthy” do their job. Fruits contain natural sugar that get digested easily. The added sugar does exactly opposite. It does more harm than good, especially if your child does not involve in outdoor activities. It brings laziness, and probably diabetes at later age. The reason why canned or bottled juices have artificial vitamins is whenever a fruit is somehow heated or refined in any form it loses its natural vitamin C contents. If you think you are lacking time, prepare greater amount of juice once and freeze it. Whenever you want to give it to your child take it out 2 to 3 hours before, depending on the climate wherever you live. Do not heat it else it will lose the essential vitamin C. If you live in cold climate do not give this juice so regularly else your child will catch cough and cold. Prefer to give it at room temperature.
Many children find it boring to eat the whole fruit, so trying the recipes would be tasty as well as healthy. Generally smoothies are avoided since these contain lots of sugar and fats but here I am about to share healthy smoothies that could be given once in a week or so.
a) Strawberry smoothie – Strawberries contain lots of anti-oxidants that fight against the free radicals. Free radicals are formed on daily basis and a child must need to have antioxidants frequently.
Take 4 to 5 strawberries, 4 tablespoon thick yogurt, half cup water and 1 tablespoon organic honey. Blend them altogether in a blender and serve it to your child immediately. This is best to serve when your child returns home right after playing an outdoor game in the evening. It could be used as a part of morning breakfast. You may do other experiments with it like reduce the amount of strawberries and add half a small banana to it. You may also try this recipe with blackberries, blueberries, raspberries, anything you find at your nearby store.
b) Avocado smoothie – Avocados contain omega-3 fatty acids that are known to be good fats. It is also rich in anti-oxidants, alpha-carotene, beta-carotene, fiber and carotenoids zeaxanthin. Omega-3s are known for brain boosting capability. The fiber content slows down the digestion keeping the child feel full for longer hours. It reverses the effects of insulin resistance. This fruit is much more better than those artificial fats and carbohydrates that are found in many so-called healthy foods and drinks.
In this you will require half part of a small avocado, juice prepared from a small orange, half lemon juice, 1 tablespoon of organic honey, 2 tablespoon yogurt. Blend all these ingredients together in a blender and serve to your child right after that. If your child wants sweeter taste, add more honey but not sugar.
The reason why yogurt is used in both the smoothies is because yogurt keeps the liver healthy by promoting pro-biotic “good” bacteria. It therefore aids in proper digestion. One may also choose fat-free yogurt for the above recipes.
4. Coconut water:
Coconut water hydrates the body well. It also maintains the energy levels. Coconut is known for fighting against urinary tract infection, promoting bone health (due to calcium content), treating intestinal worms, and preventing muscle cramps (due to potassium content).
Children easily get attracted towards aerated drinks, flavored milk shakes, etc. and it is not possible to deny their every demand like every time. Hence, it is better to limit their intake to specific amounts and that too after a specific time period like once or twice in a month. This will satisfy their hunger and they won’t complain against your over-strictness.