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How To Put A Balance Diet For Kids?

For every parent to be, the tough thing for dinner is to ask your kids to eat vegetables. Most of the kids do not like vegetables and greens. They like to eat the commercial food they watched on the television. Therefore, it is always a challenge for parents to put a balanced diet for their children.

Ideal Diet For Kids With Green Smoothies

However, this situation can be changed by making the vegetables to be as delicious as the commercial food such as ice cream or yogurt. You might wonder how to do it? Well, the easiest way is to make green smoothies.


It is where greens are blended with a fruit smoothie. It is actually very easy to cover up the flavor of the greens with the sweet fruits.

The greens that we refer to are leafy greens such as kale, bok choy, chard, spinach, parsley, romaine lettuce, mint, basil, cilantro, arugula, swiss chard, dandelion, collard greens, beet tops, or other. Young, tender greens are better. Iceberg lettuce, although not very green at all, can be used too.

Green Smoothies Ingredients

The fruits you can use are bananas, pears, apples, mango, strawberries, raspberries, blueberries, peaches, kiwi, pineapple, melon, papaya, watermelon, grapes, or other.

If your kids don’t like vegetables at all, maybe you can just put 1 or 2 leaves of greens as a start. Once they experience the goodness of the green smoothies, you can start to add more dark greens. Share with your kids the benefits of green smoothies, e.g. grow healthier, beautiful complexion, will help too.

green smoothie

A combination of 60% of fruits with 40% of green vegetables to start is always the best. You will be amazed at how good the taste of the green smoothies. For children to accept green smoothies more willingly in the beginning, use a slightly higher percentage of fruits than vegetables.

Since then you don’t have to nag your kids to eat fried vegetables anymore because they get enough raw organic green vegetables from the green smoothies that packed with enzymes, antioxidants, phytochemicals, vitamins, and minerals.

Here is the beginner Green Smoothies you can try it now, it is simple but definitely taste good!

  • 2-3 bananas
  • 2-3 large leaves of Romaine Lettuce
  • 2 Cups of water

By having this kind of diet for kids, you can enjoy your green smoothies now with your kids.

Vegan Lunch Ideas for Kids

Raising a vegan child can sometimes be difficult. Children are, by nature, picky eaters, and trying to find foods they enjoy can be a challenge. As a vegan, this challenge becomes harder.

Being a vegan means that your child is on a strict diet, and finding foods that they enjoy—as well as those that are easy to prepare for their school lunches—can sometimes have us falling into a mundane lunch routine. When a child is constantly eating the same thing day in and day out, they will soon become tired of it, and you’ll find yourself back at square one.

But creating vegan lunches does not have to be challenging, thanks in large part to these following five ideas.

Hummus Pita Sandwiches

Pitas are a great alternative to regular salads and sandwiches, and kids love eating them.

humus roastedpepper sandwich
humus roasted pepper sandwich


  • 1 tomato, diced
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • shredded lettuce
  • 1 hummus
  • pita bread


  1. Spread hummus onto the pita.
  2. Add tomato, bell pepper, and cucumber to the pita.
  3. Add shredded lettuce.

Pasta Salad

Pasta salad is a great meal for a vegan’s lunchbox. Not only is it tasty, but it will also keep well throughout the day.

Pasta Salad
Pasta Salad


  • 2 small pasta shells
  • 2 broccoli
  • 2 black olives, sliced
  • 2 corn kernels
  • 1 carrot, diced
  • ranch or Italian dressing


  1. Cook pasta according to package directions.
  2. In a large bowl, combine broccoli, back olives, corn, and carrots.
  3. Add in pasta.
  4. Cover with dressing, and thoroughly stir until everything is coated.
  5. Refrigerate until serving.

Bean Salad

This delicious salad is full of protein and will keep your child full and satisfied throughout the day.

Bean Salad
Bean Salad


  • 1 can corn
  • 1/3 cup pine nuts
  • 2 tbsp. olive oil
  • 1 cup lime juice
  • 1 cup cilantro
  • 30 oz. black beans
  • 2 cups red cabbage, shredded
  • 1 tomato, diced


  1. In a small skillet, fry pine nuts until brown.
  2. In a large bowl, combine oil, lime juice, and cilantro.
  3. Add the pine nuts, corn, beans, tomato, and cabbage.
  4. Stir together until coated.
  5. Refrigerate until serving.

Tofu Wrap

Tofu is a great addition to any vegan diet and combined with this wrap, it tastes great.

Tofu Wrap
Tofu Wrap


  • 1 flour tortilla
  • 2 oz. baked tofu
  • 1 red pepper, sliced
  • a handful of snow peas
  • your choice of dressing


  1. Place tofu, snow peas, and peppers down the center of the tortilla.
  2. Sprinkle your favorite dressing on top.
  3. Fold the sides to make a wrap.

Veggie Sushi Bowls

Sushi is something that easily gets overlooked, but it is a great addition to your child’s lunch rotation. Since store-bought is expensive and making your own takes time, the sushi bowls are a more likely idea.

Veggie Sushi Bowls
Veggie Sushi Bowls


  • rice
  • soy sauce
  • seasoned tofu
  • cucumbers
  • carrots
  • red peppers


  1. Cook rice according to package direction.
  2. Place rice in a bowl.
  3. Cube tofu, cucumbers, carrots, and peppers. Add them to the rice bowl.
  4. Top the dish off with soy sauce.

1 thought on “How To Put A Balance Diet For Kids?”

  1. Some good info here. I am continuing to for supplemental information on natural health and would very much appreciate any advice. Thanks!

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