Coconut Water

SUMMARY

Coconut water is rich in nutrients and electrolytes, making it an excellent choice for helping children rehydrate after sickness or physical activity.

4. Certain Smoothies

Smoothies are a scrumptious way to sneak fruits, vegetables, and other healthy foods into your child’s diet. While some premade smoothies are loaded with sugar, homemade smoothies — as long as they’re rich in nutritious ingredients — make excellent choices for children.

Smoothies can be especially helpful for parents dealing with picky eaters. Many vegetables — such as kale, spinach, and even cauliflower — can be blended into a sweet-tasting smoothie that your child will love. Some kid-friendly smoothie combinations include: For example, milk contains protein, calcium, phosphorus, and magnesium — essential nutrients for bone health that are especially important for growing children (7Trusted Source). Additionally, milk is often fortified with vitamin D, another important vitamin for bone health. While many parents tend to give children fat-free milk, milk with a higher fat content may be healthier for younger children, as fat is needed for proper brain development and overall growth (8Trusted Source). In fact, children have a higher need for fat than adults, due to an increased rate of metabolism (9Trusted Source). For these reasons, higher-fat milk choices, such as 2% fat milk, makes a better choice than skim milk for most children.

However, it’s important to note that drinking too much milk can cause children to become full, potentially causing them to consume less of their meal or snack (10Trusted Source). To ensure that your child doesn’t become overly full on milk before eating food, only offer a small portion of milk at mealtime.

While milk can be a nutritious drink choice, many children are intolerant to dairy milk. Signs of milk intolerance include bloating, diarrhea, gas, skin rashes, and abdominal cramps (11Trusted Source). Speak to your pediatrician if you suspect a milk intolerance.

• Kale and pineapple • Spinach and blueberries

• Peach and cauliflower

• Strawberries and beets

Blend the ingredients with unsweetened non-dairy or dairybased milk and use healthy add-ins like hemp seeds, cocoa powder, unsweetened coconut, avocados, or ground flax seeds. Avoid purchasing smoothies at grocery stores or restaurants, as these may contain added sugars, and opt for homemade versions whenever possible.

SUMMARY

Since smoothies are high in calories, offer them as a snack or alongside a small meal.

SUMMARY

Unsweetened dairy milk provides a number of nutrients that growing children need. However, some children may be intolerant to milk.

6. Unsweetened Plant-Based Milks

For children who are intolerant to dairy milk, unsweetened plant -based milks are an excellent alternative.

Plant-based milks include hemp, coconut, almond, cashew, rice, and soy milk. Like sweetened dairy milk, sweetened plant-based milks can contain loads of added sugar and artificial sweeteners, which is why it’s best to choose unsweetened versions. Unsweetened plant-based milks can be used on their own as a low-calorie beverage or as a base for kid-friendly smoothies, oatmeal, and soups.

Homemade smoothies are an excellent way to increase your child’s consumption of fruits and vegetables.

5. Unsweetened Milk

Even though many children prefer sweetened milk drinks like chocolate or strawberry milk, plain, unsweetened milk makes the healthiest choice for kids.

Plain milk is highly nutritious, providing many nutrients that are critical for growth and development.

For example, 1 cup (240 ml) of unsweetened almond milk has under 40 calories (12Trusted Source). Providing low-calorie beverages with meals decreases the likelihood of your child filling up on liquids alone. Plus, many plantbased milks provide a variety of vitamins and minerals and are often fortified with nutrients like calcium, B12, and vitamin D

SUMMARY

Unsweetened plant-based milks — such as coconut, hemp, and almond milk — are versatile and make excellent substitutions for dairy milk. Frequent consumption of sweetened beverages — such as soda and sports drinks — may lead to health conditions like obesity and dental cavities in children.

1. Soda and Sweetened Beverages

If any drink should be limited in a child’s diet, it’s soda — as well as other sweetened beverages, such as sports drinks, sweetened milks, and sweet teas.

A 12-ounce (354-ml) serving of regular Coca-Cola contains 39 grams of sugar — or almost 10 teaspoons. For reference, the American Heart Association (AHA) recommends that added sugar intake be kept under 6 teaspoons (25 grams) per day for children aged 2–18. Sweetened beverages are linked to an increased risk of illnesses, such as type 2 diabetes and nonalcoholic fatty liver disease, in children (18Trusted Source, 19Trusted Source). Plus, drinking too many sweetened beverages can contribute to weight gain and cavities in kids (20Trusted Source, 21Trusted Source). What’s more, many sweetened drinks, such as flavored milks, contain high-fructose corn syrup, a processed sweetener linked to weight gain in children (22Trusted Source).

7. Certain Herbal Teas

Even though tea isn’t usually thought of as a kid-friendly drink, some herbal teas are safe and healthy for children. Herbal teas — such as lemongrass, mint, rooibos, and chamomile — are fantastic alternatives to sweetened beverages, as they are caffeine-free and provide a pleasing taste. Additionally, herbal teas offer nutritional benefits and may even provide relief for children who are sick or anxious. For example, chamomile and lemongrass teas have long been used to calm and soothe both children and adults with anxiety (14Trusted Source). Chamomile has also been used as a natural treatment for intestinal symptoms — including nausea, gas, diarrhea, and indigestion — in both children and adults (15Trusted Source). Research shows that chamomile has anti-inflammatory properties and may help reduce symptoms related to intestinal inflammation (16Trusted Source). While some herbal teas are considered safe for children, it’s important to consult with your pediatrician before giving your child any herbal teas.

Keep in mind, too, that herbal teas are not appropriate for babies and should be served to children at a safe temperature to prevent burning.

SUMMARY

Certain herbal teas, such as chamomile and mint, can be used as a child-safe alternative to sweetened beverages.

Drinks to Limit

Although it’s perfectly acceptable for children to occasionally enjoy a sweetened drink, sugary beverages should not be consumed regularly.

SUMMARY

Sweetened beverages are high in added sugar and may increase your child’s risk of certain conditions, such as obesity, nonalcoholic fatty liver disease, and diabetes.

2. Juice

Even though 100% fruit juice provides important vitamins and minerals, intake should be limited to the recommended amounts for children.

Professional associations such as the American Academy of Pediatrics (AAP) recommend that juice be limited to 4–6 ounces (120 –180 ml) per day for children aged 1–6 and 8–12 ounces (236–355 ml) per day for children aged 7–18. When consumed in these amounts, 100% fruit juice is not usually associated with weight gain (23Trusted Source). However, excessive fruit juice consumption is associated with an increased risk of obesity in children (24Trusted Source).

weight gain in younger children. For example, a review of 8 studies found that a daily serving of 100% fruit juice was associated with increased weight gain over 1 year in children aged 1–6 (25Trusted Source). Because fruit juice lacks the filling fiber found in whole, fresh fruit, it’s easy for children to drink too much juice (26Trusted Source). For these reasons, kids should be offered whole fruit over fruit juice whenever possible. The AAP recommends that juice be completely restricted in infants under one year of age.

SUMMARY

Although juice can provide important vitamins and minerals, whole fruit should always be offered over fruit juice.

3. Caffeinated Beverages

Many young children drink caffeinated beverages — such as soda, coffee, and energy drinks — which may have adverse effects on health.

One study reported that about 75% of U.S. children aged 6–19 consume caffeine, with an average intake of 25 mg per day in children 2–11 years old and double that amount in children aged 12–17 (28Trusted Source). Caffeine can cause jitteriness, rapid heart rate, high blood pressure, anxiety, and sleep disturbances in kids, which is why beverages containing caffeine should be restricted based on age (29Trusted Source, 30Trusted Source). Children’s health organizations like the AAP suggests that caffeine should be limited to no more than 85–100 mg per day for children older than 12 and should be completely avoided in children under 12 (31Trusted Source). Parents should keep in mind that certain energy drinks can contain over 100 mg of caffeine per 12-ounce (354-ml) serving, making it necessary to restrict energy drinks for all children and adolescents to avoid excessive caffeination (32Trusted Source).

SUMMARY

Caffeine can cause jitteriness, anxiety, rapid heart rate, and sleep disturbances in children, which is why you should restrict or forbid your child’s intake of caffeinated beverages.

The Bottom Line

You can offer a wide array of healthy drinks to your children when they’re thirsty. Infused and plain water, dairy- and plant-based milks, and certain herbal teas are examples of kid-friendly beverages. Use these drinks in place of sugary, high-calorie options, such as soda, sweetened milks, and sports drinks. Although your child may protest swapping their favorite sweetened beverage for a healthier option, rest assured that you’re doing the right thing for your child’s health.