Pureed energy

As Sarah is not hungry in the morning, the twelve-year-old has been drinking a smoothie made from fruit, spinach and ginger for breakfast for some time now. The liquid calories are much easier to get down early in the morning and give her a boost of energy. What's more, thanks to her smoothie, Sarah easily achieves the recommended three portions of vegetables and two portions of fruit per day. Smoothies and shakes are in vogue as meal replacements or snacks. Depending on the composition, for example with lots of green vegetables, a smaller proportion of fruit and other additives such as bran and protein powder, the drinks come very close to a balanced meal.

"Green smoothies consist of at least 50 per cent vegetables.

However, there are a few things to bear in mind. If it is made exclusively from fruit, the smoothie contains a large amount of sugar as well as vitamins. And depending on how it is prepared, valuable ingredients can be lost, such as the valuable dietary fibres in the peel. As a result, the feeling of fullness is reduced and the temptation to eat or drink even more than you would in the form of solid food is great. "Green smoothies consist of at least 50 per cent vegetables. Spinach, kale, chard and rocket are particularly suitable. As a pure vegetable smoothie takes a lot of getting used to, the green smoothie is supplemented with a fruit or at least a sweet vegetable such as carrots or beetroot.

The smoothie can also be flavoured with spices. Cinnamon, chilli or ginger are very popular. You can use water, coconut water, cow's milk or plant milk as the liquid. The latter would provide the smoothie with valuable vitamins, secondary plant substances and chlorophyll as well as a portion of protein. In contrast to nutrients (protein, fats, carbohydrates), secondary plant substances are formed in the «secondary metabolism» of plants. They only occur in very small quantities and have different effects. It is estimated that there are over 100,000 different secondary plant substances, not all of which have yet been discovered. In addition to their health-promoting properties, certain phytochemicals give fruits and vegetables their colour.

Children usually have their first eating experiences with pureed vegetables and pureed fruit.

Other phytochemicals contribute to the typical flavour of various vegetables. There is evidence that phytochemicals can have various positive effects on health, for example a positive effect on hormone balance and blood lipid levels. They also have anti-inflammatory effects and help harmful substances to be excreted from the body more quickly. These are promising effects, but they still require a lot of research.

Smoothies: fresh, seasonal and preferably homemade

Experts recommend starting with fresh and seasonal vegetables in the morning and eating one or two more portions of fruit throughout the day. The fresher and more seasonal the fruit and vegetables are, the richer in vitamins they are. The same applies to liquid meals: Homemade smoothies are preferable to store-bought ones. That way you know what's really in it. There are also suitable ready-made smoothies for those in a hurry. Look out for a short list of ingredients and the words «no added sugar». Thinner smoothies usually have a higher proportion of liquid, thicker ones a higher proportion of vegetables and fruit. The latter are the better choice.

Children usually have their first eating experiences with pureed vegetables and pureed fruit. This makes sense as the teeth are not yet or only partially present. Squeeze pouches, which are usually filled with fruit puree or a fruit and yoghurt mixture and can be easily sucked out, are the latest trend. As most children are used to sucking through breastfeeding or bottle-feeding, the squeeze pouches are ideal for them. They are much loved, not least because of their sweet flavour.

Squeeze pouches: practical and sweet

Many parents really appreciate the portioned pouches: practical for travelling, easy to eat without making a mess and healthy to boot. Unfortunately, these concentrated purees have a high energy density. Although the squeeze pouches are advertised as «vegan», «organic», «without added sugar» and other promises, they usually contain a lot of sugar due to the high amount of fruit.

And there are other critical points to mention. When young children are switching to solid foods, it is very important how they get to know them. This is because children should experience food with all their senses. They should grasp the food with their hands or spear it with a fork, they should bring the food to their mouth independently, feel it with their tongue, chew it and swallow it. This familiarisation does not take place if the child only sucks.

Pureed fruit and vegetables save time

There are studies that indicate that children who come into contact with chunky foods at a late age have greater difficulties with food in general and eat fewer vegetables and fruit later on. In addition to the consequences mentioned above, social interactions are also lost. There is less or no talking, as the child is busy sucking. Pureed fruit and vegetables save time, taste good and add variety to the day. If you're in a hurry, a fruit squeeze pouch can be a welcome snack for your youngest family member. However, the focus should be on fresh, seasonal vegetables and fruit that can be chewed raw or cooked. Last but not least, make time for food and nutrition so that you don't miss out on all the lovely table experiences with your loved ones.