Healthy Kids

Smart Beverage Choices for Your Family

What is wrong with juice or other sweetened drinks for hydration? Plenty.

The sugars in juice and other sweetened drinks are considered empty calories. When your child drinks milk, he is getting the calcium, protein, vitamin D, and minerals he needs for good health. When he drinks water, he is getting pure hydration. These are the only beverages children should drink. 

Let’s look at the downside to other drinks.

Fruit juice and smoothies

You may wonder: why isn’t some fruit juice OK? After all, the Healthy Kids newsletters say that 4 to 6 ounces of juice a day is the limit. And many parents dilute juice with water. Does that make it healthier? These strategies limit exposure to sugary drinks but do not stop it. 

• The sugars in juice are still concentrated and not healthy. You would have to mix 1 teaspoon of juice in 8 ounces of water to reduce the calories to 5 or less per serving.
• Even 100 percent fruit juice is water and sugar from the fruit. In juice, you lose the fiber and other nutrition you get when you eat the fruit. For example: you have to squeeze 6 oranges to get a glass of orange juice. No one would eat 6 oranges at once, but we can all drink a glass of orange juice.
• Smoothies pose a similar problem. Blending fruits together just concentrates the sugar and takes away the benefits of the fiber. Eating a piece of fruit is a low-calorie snack that keeps your child feeling full and satisfied. Smoothies are an unhealthy way to get fruit. Eat your fruit, do not drink it.

Sports drinks

Kids do not need sports drinks. They need hydration. Give your child water to drink when he plays. He will get the salts and minerals he needs from eating healthy foods. The added sugars in sports drinks make them a poor choice.

Flavored waters

These very-low-calorie drinks can be a good alternative if your child prefers a flavored drink. Look for a drink with 5 or fewer calories in an 8-ounce serving. Read the label to see the calories per serving. The rule is: Six or more, leave it at the store.

Diet drinks

It is true that these artificially sweetened drinks (for example, Crystal Light) do not have calories. But they do teach your child’s body to crave sweets. All of a sudden, plain water does not taste good because it is not sweet. Even milk might not taste sweet enough for kids used to sweetened drinks. This craving for sweets carries over to food choices. Studies show that people who drink diet drinks consume more calories overall than people who do not have diet drinks.   

No negotiating

What if your child refuses to drink water or milk? Remember, you are in charge. Parents make the rules in the household, and this should be the rule in your home. Every child gets thirsty and he will drink milk or water when he is thirsty enough.

Be a role model

As much as you can, show your child that you drink milk and water too. Avoid drinking soda and other sweetened drinks as much as you can. When you sit down to have a snack with your child, drink what he is drinking.  

Away from home

It can be harder to apply healthy drink rules when your child is away from home. His preschool may serve juice or smoothies may be offered at a birthday party. Well-meaning relatives want to give him a treat. Be firm and explain that you and your child drink only milk and water. You can teach others what you already know: milk and water are the best beverage choices. To see if you and your child are getting enough calcium, use this calcium calculator from the International Osteoporosis Foundation.