Like many of the families I work with, I have a child who doesn’t like to drink milk. I’m always on the lookout for something she can try in order for her to meet daily calcium goals. Making sure my picky eater has the correct nutrition for her diet is critical for her development.
Why Children Need Calcium
Calcium for children is crucial as it builds the foundation for strong bones. Young children in the age group of 1-3 need 700mg/day. A child who drinks 16 oz. of milk per day will be at 85% of this daily goal. When a child doesn’t drink milk (or a milk alternative), a big calcium gap must be met.
Key Takeaways: Let’s Compare Kid’s Yogurt Smoothies
- Calcium is essential for children’s growth and bone development, especially for kids who do not drink milk regularly. Young children ages 1–3 need about 700 mg of calcium per day.
- Yogurt smoothies can help fill calcium gaps for children who do not drink milk or milk alternatives.
- When choosing yogurt smoothies for kids, the two main things to compare are added sugar and protein content.
- Added sugar is okay in moderation, but it can add up quickly in flavored yogurt smoothies. Young children should generally stay within daily added sugar recommendations.
- Different yogurt smoothie brands vary in calories, protein, calcium, and added sugar, making label comparison important.
- Greek yogurt provides more protein and can be a higher protein option compared to many packaged yogurt smoothies.
- Homemade yogurt smoothies can offer better control over sugar and protein by using Greek yogurt and real fruit.
- Fun presentation can help encourage picky eaters. Using colorful cups or straws may make homemade smoothies more appealing to children.
- Moderation is important with all foods, including yogurt smoothies.
- Other calcium rich options for kids include cheese, almonds, calcium fortified juice (limited amounts), and tofu.
Yogurt Smoothies as a Milk Alternative
There are so many yogurt smoothie alternatives available that appeal to kids because of the packaging (yes, my child picked out “Go-Gurt” herself once she saw the Frozen characters), and some can be good choices to help fill this calcium gap. The two things to consider with yogurt smoothies are the amount of sugar they contain and the often low protein amount.
Added Sugar is Ok in Moderation
One of my daughter’s favorites is the Danimals Smoothie, which she refers to as “monkey milk” with its cute little monkey on the bottle. She asks for one of these on a daily basis, and I don’t feel bad letting her have it since it is on the low end of added sugar. Young children shouldn’t intake more than 25-30 grams/day of added sugar, which can add up quickly in any type of flavored yogurt smoothie.
When calculating the added sugar in flavored yogurt, I looked up the same brand of unflavored yogurt and subtracted the milk sugar to find the total. For example, Stonyfield smoothie added fruit sugar from juice, so I kept it in the total. As you can see from the chart below, it’s a challenge to match up the calcium density of milk (soy milk is just as rich in calcium, but lower in calories), plus the protein and calcium density of Greek yogurt.
Making Your Own Yogurt Smoothies
All of the brands listed have been kid-approved by my soon-to-be 3-year-old daughter. I encourage you to try making your own smoothies, which are easier to do with low sugar and high protein, using Greek yogurt and real fruit. Try pouring it in a fun cup with a colorful straw to entice your child if you need to. Like everything else in our diets, moderation is key. Other excellent calcium options for kids include cheese, almonds, calcium-fortified juice (limit to 4oz daily), and tofu.
Comparison of Kid’s Yogurt Smoothies
| Unflavored Greek yogurt (Fage) | Milk 2% | Danimals Smoothie | Yoplait Go Gurt | Stoneyfield Smoothie | Chobani Kids | |
| Calories/oz | 21 | 15 | 20 | 25 | 23 | 29 |
| Protein/oz | 2.9 | 1 | .67 | 1 | 1 | 2.3 |
| Calcium/oz | 29 | 37.5 | 33 | 50 | 33 | 29 |
| Added Sugar/oz | 0 | 0 | 1.3 g | 2.4 | 2 | 2.1 |
Unpick Your Picky Eater
Having healthy, nutritious options for your children isn’t always the easiest task. Sometimes, it’s a lot of trial and error to figure out what they will eat. Here at NW Pediatric & Family Nutrition, we’ve created a 6-week course to help your family unpick your picky eater. Follow the link below to get started!
Ready To FINALLY End Picky Eating and Start Enjoying Family Meals?
