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"We don't register calories that we drink nearly as well as those we eat, so it's easy to guzzle down hundreds of calories in one shot without even realizing it," says Ansel. For instance, a 12-ounce fast food strawberry shake can pack 560 calories, which is more than most kids need in an entire meal. So pay attention to ingredients and portion size: Choose or make smoothies with fresh or frozen fruit with ice or plain yogurt -- and serve it in a small (8-ounce) cup. Even when smoothies are made with healthy foods, it's easy for kids to drink too many calories without realizing it, which can contribute to weight gain in the long run.

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