Looking for some healthy drink options for your kids? Just like with food, the best stuff is the real stuff.
But with drinks, it’s so easy for healthy choices to quickly turn into a ton of daily sugar. We all know not to give our kids sugary sodas, energy drinks and fruit drinks, but even 100% orange juice contains a whopping 22 grams of sugar and whole milk has 11 grams. The best drink? Plain old water. BUT, it doesn’t have to be “plain”!
A couple of months ago I bought a dispenser that we keep in the ‘fridge, fill with water and then toss in different fruits to add a little kick of flavor. The kids love it and love coming up with different ideas about what to put in the water. Some of our favorites so far have been:
- orange slices
- pineapple slices
- sprigs of mint from the garden
- and any combination of the above!
Just a reminder of what kids should be drinking everyday (according to the American Academy of Pediatrics):
1. Water – about 4 to 6 cups (ages 4-8) and about 8 cups (ages 9+) (www.eatright.org)
2. Milk – max of 2.5- 3 cups per day (ages 4+). Idea: Try flavoring it by blending 2 cups of milk with 1/2 cup of strawberries!
3. 100% Juice – maximum of 4-6 oz. per day (ages 1-6), 8-12 oz. per day (ages 7+). Idea: Instead of just offering one glass per day, try splitting it up and filling half, or more, of the glass with water.