Q: I'm trying to think of some healthy drinks to make for my kids this summer. Any ideas?
A: First of all, let's remember to first limit between-time caloric beverages. Often children eat poorly at mealtime because they drink their food throughout the day rather than eat it. There are many nutritious drinks out there, but if your children drink too much, they won't have room for other nutritious foods. Give them milk or juice along with snacks or meals only - or make those healthy drinks for their snack.
Offer your children water between times, not milk, juice or other beverages that have calories in them. Try making your own flavored water by adding slices of fresh fruit to it, such as oranges, lemons or limes (or a combination of all three). Or, have fun adding a splash of 100 percent juice to the water for a variety of flavors.
If you're interested in creating your own healthy drink concoctions, here's a few ideas that your kids may love.
Orange Banana Frosty
1 small frozen banana, cut into chunks
1/2 cup plain low-fat yogurt
1/2 cup orange juice
Put all ingredients in a blender and mix well. Add more liquid if you want the drink thinner. Makes two servings.
One serving equals 120 calories, 1 grams fat, 5 milligrams cholesterol, 45 milligrams sodium, 25 grams carbohydrates, 2 grams dietary fiber, 19 grams sugar, 4 grams protein.
Strawberry Kiwi Smoothie
1 cup 100 percent apple juice
1 container (8 ounces) strawberry nonfat yogurt
2 whole kiwi fruit, peeled and chopped
1 package (10 ounces) frozen unsweetened strawberries
1 teaspoon almond extract
In blender, place apple juice, yogurt and kiwi. Blend until smooth.
Add strawberries and almond extract. Blend again until smooth and thick. Serve immediately. (Unused portions may be frozen.) Makes 4 servings.
One serving equals: 111 calories, less than 1 gram fat, 26 grams carbohydrates, 3 grams protein, 3 grams dietary fiber, 32 milligrams sodium.
- Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.