Healthy drinks for kids

Healthy Drinks for Kids

We know it's important to get kids to eat healthy foods, but what about getting them on board with healthy drinks? What kids drink can greatly affect how many calories they consume and the amount of calcium (needed to build strong bones) their bodies get.

Serve Water and Milk

For kids of all ages, water andmilk are the best choices, so letthem flow. Besides having zerocalories,water is a no-sugar thirst-quencher. And 1 cup of milk has300 milligrams of calcium, so it's abig contributor to a child's dailyneeds.

Here's how much calcium kidsneed each day:

toddlers (ages 1 to 3 years):700 milligrams of calcium daily
kids (ages 4 to 8 years): 1000 milligrams
older kids (ages 9 to 18 years): 1,300 milligrams

The current dietary guidelines for milk or equivalent dairy productsor fortified soy beverages are:

Kids ages 2 to 3 should drink 2 cups (480 milliliters) every day.
Kids 4 through 8 should have 2 1/2 cups (600 milliliters) perday.
Kids 9 and older should have 3 cups (720 milliliters) per day.

Choose fat-free (skim) or low-fat (1%) milk products most of thetime.

When kids drink too much juice, juice drinks, sports drinks, andsoda, these beverages can crowd out the milk they need. Sugarydrinks also can pile on the calories.

This chart shows the calories and sugar in different beverages:

DRINK	SIZE	CALORIES	SUGAR
Water	8 oz(240ml)	0	0 g
Low-fat milk	8 oz(240ml)	100	11 g
100% orange juice	8 oz(240ml)	110	22 g
Juice drink (10% fruitjuice)	8 oz(240ml)	150	38 g
Powdered drink mix(with sugar added)	8 oz(240ml)	90	24 g
Soda	8 oz(240ml)	100	27 g

Put Limits on Juice

If your child likes juice, be sure to serve 100% juice. Also follow these recommended limits:

up to 6 months old: no juice
6-12 months old: no more than 2-4 ounces (120 milliliters) per day, always served in a cup
1-6 years old: 4-6 ounces (120-180 milliliters) of juice per day
7-18 years old: 8-12 ounces (240-360 milliliters) of juice per day

Say No to Soda

Soft drinks are commonly served to kids, but they have no nutritional value and are high in sugar. Drinking soda and other sugared drinks can cause tooth decay. Colas and other sodas often contain caffeine, which kids don't need. In addition, soft drinks may be taking the place of calcium-rich milk.

One study found that, on average, preschoolers drank less than the recommended 16 ounces of milk each day while drinking 8 ounces of soda and fruit drinks (not including 100% fruit juice).

If soda habits start when kids are little, chances are they will drink increasing amounts as they get older. In older kids and teens, drinking soda has been linked to excessive weight gain and other problems.

That said, many kids like soda and will request it. As a rule, don't serve it to babies, toddlers, or preschoolers. With older kids, let them know it's a once-in-a-while beverage. Don't ban it entirely if your kids like it now and then — that's likely to make it more appealing and them more inclined to overdo it when they get the chance! (Sources from http://kidshealth.org/)

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