There's a lot of talk about getting kids to eat healthy, but
what about getting them to drink healthy? What a child drinks can
drastically affect the amount of calories consumed, as well as the
amount of calcium needed to build strong bones.
Serve Water and Milk
For kids of all ages, water and milk are the best choices, so
let them flow. Not only is water calorie-free, but drinking it
teaches kids to accept a low-flavor, no-sugar beverage as a
thirst-quencher. Because a cup of milk has 300 milligrams of
calcium, it can be a big contributor to your child's daily
needs.
Here's how much calcium kids need each day:
- toddlers (ages 1 to 2 years): 500 milligrams of calcium
daily
- kids (ages 4 to 8 years): 800 milligrams
- older kids (ages 9 to 18 years): 1,300 milligrams
Current dietary guidelines recommend that children ages 2
through 8 consume 2 cups (480 milliliters) of low-fat milk (or
equivalent dairy products) every day. Children 9 years and older
should have 3 cups (720 milliliters) per day.
When kids drink too much juice, juice drinks, sports drinks, and
soda, these beverages can crowd out the milk they need. Sugary
drinks also can pile on the calories.
This chart shows the calories and sugar in different
beverages:
| DRINK |
SIZE |
CALORIES |
SUGAR |
| Water |
8 oz (240 ml) |
0 |
0 g |
| Low-fat milk |
8 oz (240 ml) |
100 |
11 g |
| 100% orange juice |
8 oz (240 ml) |
110 |
22 g |
| Juice drink (10% fruit juice) |
8 oz (240 ml) |
150 |
38 g |
| Powdered drink mix (with sugar added) |
8 oz (240 ml) |
90 |
24 g |
| Soda |
8 oz (240 ml) |
100 |
27 g |
Put Limits on Juice
If your child likes juice, be sure to serve 100% juice. Also
follow these recommended limits:
- up to 6 months old: no juice
- 6-12 months old: no more than 2-4 ounces (120 milliliters)
per day, always served in a cup
- 1-6 years old: 4-6 ounces (120-180 milliliters) of juice per
day
- 7-18 years old: 8-12 ounces (240-360 milliliters) of juice
per day
Say No to Soda
Soft drinks are commonly served to kids, but these carbonated
beverages have no nutritional value and are high in sugar. Drinking
soda and other sugared drinks is associated with tooth decay. Colas
and other sodas often contain caffeine, which kids don't need.
In addition, soft drinks may be taking the place of calcium-rich
milk. A recent study found that 1 in 8 preschool-aged
children drank 8 ounces of soda and fruit drinks (not including
100% fruit juice) and drank less than the recommended 16
ounces of milk each day.
If soda habits start when kids are little, chances are they
will drink increasing amounts as they get older. In older kids
and adolescents, drinking soda has been linked to excessive weight
gain and other problems.
That said, many kids like soda and will request it. As a rule,
don't serve it to babies, toddlers, or preschoolers. With older
kids, let them know it's a once-in-a-while beverage. Don't
ban it entirely if your kids like it now and then - that's
likely to make it more alluring and them more inclined to overdo it
when they get the chance!
Reviewed by:
Mary L. Gavin, MD
Date reviewed: March 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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