Healthy Drinks, Healthy Kids

Did you know?

Your child's drink can have an effect on his or her health.

Children and teens need plenty of fluids to prevent dehydration and to provide nutrients for good health and growth.

Too often children are offered pop, fruit beverages and sports drinks or slushes.  These provide too much sugar and contain very little nutrition for healthy growth.  Large amounts of sugar can cause tooth decay, stomach aches or diarrhea in some children. 

Healthy Drink Options

Offer milk or calcium and vitamin D fortified soy beverage daily in the amounts your child requires.

Child's age       Milk or calcium and Vitamin D fortifed 
                         soy beverage needed per day
0 - 1 year          Breastmilk or iron fortified infant formula
1 - 4 years        At least 2 cups (500 mL)
4 - 9 years        2 - 3 cups (500 mL - 750 mL)
10 - 16 years    3 - 4 cups (750 mL - 1 L)

These drinks will help your child get enough protein, calcium and vitamin D.  These nutrients help bones and teeth to grow, and become strong and healthy.

What about chocolate milk?

Chocolate milk is a great choice.  Chocolate milk has the same bone building nutrients as regular milk and less sugar than unsweetened fruit juice. 

Use chocolate milk in school lunches instead of juice, or sweetened drinks.  Parents and teachers can help kids choose healthy drinks by ensuring that milk (regular and chocolate) is available for purchase at school and served at meals or snacks.

Offer 100% juice

Child's age               Amount of juice per day
0 – 6 months            No juice should  be offered
6 – 18 months          Limit to 1/2 cup (125 mL)
19 + months             Limit to 1 cup (250 mL)

Any drink labeled as 'fruit juice' is real unsweetened fruit juice.  If called fruit "drink, punch, ade, beverage or cocktail" it has little or no real fruit juice in it.  This means it is mostly sugar, flavor and water and low in nutrients.

Kids who drink too much juice may not have enough room to eat healthful meals and snacks.  Add water to juice to dilute it and make it go further.  Offer whole pieces of fruit instead of juice.  Kids should eat their fruit rather than drink it!

Do not offer juice, fruity beverages, slushes or pop in a bottle or sippy cup.  Sipping on these drinks over the day can develop cavities in your child's teeth.  Use a regular cup when you offer these drinks.

Don't forget water

Offer water throughout the day when your child is thirsty. 

Make sure kids have a personal water bottle when they are playing, involved in sports activities, in school and traveling.  Keep water bottles clean by washing daily in hot soapy water and rinsing well.
 
Drink Facts

High sugar drinks and overweight kids?

It is very easy to get too many extra calories from pop and other sugar-sweetened drinks such as iced tea, fruity beverages, sport drinks and slurpees.  Think of these as "liquid candy" as they are high in sugar content and have no nutrients.

These sweet drinks or "liquid candy" should only be offered to children as an occasional treat, especially when weight is a concern.  Limit high sugar, non-nutrient drinks to only 1 cup (250 mL) per week.

Sugar content in common drinks?

Some healthy drinks naturally contain sugar but can be included in a healthy diet because they are high in important nutrients.  Judge a drink by the nutrients it offers rather than simply the sugar content.

Are sport drinks necessary?

Sport drinks like Gatorade and Powerade are high in sugar and contain added sodium and potassium.  For most children sport drinks are not recommended as a regular beverage.  Water is still the best choice during and after exercise for most kids.

Children who are young athletes however, may benefit from an occasional sport drink.  Offer these if the athlete has been active for longer than an hour.

What about diet pop?

Diet pop contains no sugar and almost no calories.  Only offer diet pop occasionally because it does not contain any nutrition for a growing body.

Does drinking pop affect the health of bones and teeth?

Pop contains acid, which can attack and weaken tooth enamel.   Also, large amounts of pop can crowd nutritious drinks out of the diet including those that are rich in calcium and vitamin D such as milk, fortified soy beverages.  All young children need to consume enough nutritious drinks to build healthy, strong bones and teeth.

How can I tell if my child is drinking enough fluid?

Children will usually drink when they are thirsty.  The best way to tell if they are getting enough fluid is to look at the color of their urine.  If it is dark yellow, they may not be getting enough fluid.  Offer water, milk or other calcium and vitamin D fortified beverages more often.

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)