Food & Solids

This morning’s smoothie chat… 

My daughter’s smoothie today reminded me to reshare something important. I know that in about an hour she’ll be back asking for more food — yet if that fruit had been eaten whole, it likely would have kept her fuller for longer.

Let me explain…

Smoothies are incredibly popular with families (and I get why!). They’re quick, convenient, and can help get extra nutrients into busy toddlers — especially when you’re rushing out the door to kindy, work or a playdate.

And please don’t get me wrong… smoothies can be a great way to boost vitamins and minerals. But here’s some food for thought:

✨ Why smoothies don’t always keep little ones full

• Liquids digest faster than whole foods, which can lead to more frequent snacking.
• When food is blended, toddlers don’t need to chew — meaning they miss some of the body’s natural fullness cues.
• Many fruit-heavy smoothies are higher in sugar but lower in protein and healthy fats, which are key for lasting energy and satiety.

🥑 At Parents2B we love the “Rule of 3’s”:

Include a source of fat, protein and carbohydrate in meals where possible. Healthy fats and protein help little ones stay fuller for longer and support nutrient absorption.

🍓 A few gentle smoothie tips:

• Try to keep portions similar to what your child would eat if the food was whole.
• Avoid loading multiple fruits into one smoothie (e.g. banana and apple and berries).
• Add balance with yoghurt, nut butter (age appropriate), avocado, or oats.
• Think of smoothies as a “sometimes” option rather than an everyday default.

Before blending, place everything on the bench and look at the amounts — it’s a great visual check.

For reference, current guidelines suggest around 1 serve of fruit per day for toddlers aged 2–3 years (for example: one medium apple/banana/orange, or one cup of diced fruit).

Smoothies absolutely have their place — this is simply a gentle reminder to use them mindfully so little tummies stay nourished and satisfied

https://raisingchildren.net.au/toddlers/nutrition-fitness/daily-food-guides/dietary-guide-2-3-years

If you are concerned about your little ones diet or are stuggling please contact P2B resident dietiticans:

Way of Life Nutrition

www.wayoflifenutrition.com.au

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