Contents |
How Sweet It Is
Too often children are offered pop, fruit beverages, sports drinks or slushes. These provide too much sugar and contain very little nutrition for healthy growth. Large amounts of sugar can cause weight gain, tooth decay, stomach aches or diarrhea, and may replace healthy nutrients the body can use for healthy development.
- One 650 ml slush may have as much as 12 teaspoons of sugar.
What about juice?
Offer 100% juice, but keep in mind that kids who drink too much juice may not have enough room to eat healthy meals and snacks and may be at a higher risk for weight gain. When choosing juices, choose 100% unsweetened juice, juice with no added sugar, or pure fruit juice from concentrate. If the label says fruit beverage, cocktail, drink, or punch, the juice has extra sugar added to it and are not as nutritious. Choose a juice that has no sugar or glucose on the ingredients list. Offer whole pieces of fruit instead of juice.
Healthy Drink Options
Everyday offer milk or soy beverages fortified with calcium and vitamin D in the amounts your child needs. Pack milk in a reusable container with an ice-pack to drink with your lunch. Mix chocolate milk with white milk for less sugar. Create smoothies by blending milk with a combination of fresh or frozen fruit.
| Age | Milk or Soy Beverage |
| 2 – 8 | At least 2 cups (500 ml) milk per day. |
| 9 – 18 | At least 3 – 4 cups (750 ml – 1 L) milk per day. |
Don’t Forget Water
Canada’s Food Guide suggests that people drink water regularly. It can satisfy thirst and promote hydration without adding calories to the diet. For most active people, water is all you need to stay hydrated. It is important to stay hydrated by drinking often during the day. Being well-hydrated improves concentration and alertness.
Lesson Contents
I. Healthy Drinks, Healthy Kids: Introduction
II. Healthy Drinks, Healthy Kids: Recipes
III. Healthy Drinks, Healthy Kids: Fast Facts
IV. Healthy Drinks, Healthy Kids: References
