What kids sip all day adds up, and a few easy swaps go a long way. There seems to be a new soft or sports drink marketed to kids every week, and it can be hard for parents to know which drinks are the healthiest choices.
What your child drinks matters just as much as what she eats. When you're feeding your child a diet that supports healthy development, don't forget the beverages. Many kids' drinks marketed as healthy contain hidden sugars.
So let's look at the healthy drinks to offer more often, and the ones to save for occasional treats in your child's diet.
Healthiest Drinks for Kids
Cow's Milk
This one probably comes as no surprise: dairy milk is one of the best food sources of the nutrients growing bodies and minds need. With its high calcium content, protein and micronutrients, including vitamin D in fortified milk, dairy milk is a powerhouse for bone health. A large study in young children found that milk consumption was associated with healthier growth.
Water
Another expected drink in the healthy category, water is essential regardless of age. This should be your first offering when your child asks for a drink, as it's the best option for quenching thirst. In fact, studies show that drinking water can improve cognitive performance in school-age children.
Dairy-Free Milk
If your child signs of lactose intolerance, which include stomach discomfort, gas, and bloating after consuming dairy, then plant-based milk is a great alternative to cow's milk. Choose unsweetened almond, cashew, hemp, coconut, or soy milk. As always, fortified beverages provide better nutritional coverage than unfortified versions.
Drinks to Save for Treats
Soda
Soda and other sweetened drinks, including diet sodas and those with artificial sweeteners, are some of the worst choices for your child's diet from a nutritional perspective. The average soda servings contains nearly double the daily recommended sugar intake for children, which is 25 grams. However, one study shows that sugar-sweetened beverages make up 10% to 15% of children's caloric intake on average, with beverages being the primary source of added sugars. A high sugar intake is shown to cause childhood obesity, which increases the risk for chronic disease and obesity throughout life.
Energy Drinks
Caffeinated drinks, from soda to coffee to strong tea, can all have negative effects on your child's health. The same effect that adults experience from caffeine, including jitters, anxiety, and an elevated heart rate, are exasperated in children. Children under 12 should avoid caffeine altogether, while 12- to 18-years-olds should limit caffeine intake to less than 100mg per day.
Fruit Juice
While whole fruit is an important and nutritious part of any healthy diet, fruit juice does not provide the same nutritional profile. Even juices with 100% fruit are often high in sugar, which is associated with weight gain and obesity in children. They also provide calories without fiber or other satiating nutrients, which can lead to overeating.
Conclusion
Parents work hard to feed their children a well-rounded, nutrient-dense diet, and it's not always possible to check every nutrient box. Simple drink swaps help a lot, and if your pediatrician identifies a nutrient gap, a supplement can help fill it.
References
Herber, C., Bogler, L., Subramanian, S.V. et al. Association between milk consumption and child growth for children aged 6–59 months. Sci Rep 10, 6730 (2020). https://doi.org/10.1038/s41598-020-63647-8
Edmonds CJ, Jeffes B. Does having a drink help you think? 6-7-Year-old children show improvements in cognitive performance from baseline to test after having a drink of water. Appetite. 2009 Dec;53(3):469-72. doi:10.1016/j.appet.2009.10.002
Keller A, Bucher Della Torre S. Sugar-Sweetened Beverages and Obesity among Children and Adolescents: A Review of Systematic Literature Reviews. Child Obes. 2015;11(4):338-346. doi:10.1089/chi.2014.0117
Sources
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
