There’s a lot in the news about children and the rising rate of childhood obesity. Studies are showing that what children drink plays an important part in keeping children healthy and at a proper weight.
What do children need?
Growing children (age two and above) need two servings from the milk group each day. For most children, this means two (8-ounce or 1-cup) glasses of milk. Infants up to one year of age should have breast milk or formula. Children between one and two years of age need whole milk or reduced fat (1 percent or 2 percent) if at risk for obesity. By age two, children can be drinking reduced fat or skim milk. Children over four years old may have nonfat milk. Reducing the fat in milk takes away some of the calories and lowers the amount of saturated or unhealthy fat that may lead to unnecessary weight gain.
What about juice?
Take a closer look…
Many caregivers and parents give children fruit juices and fruit drinks during the day, thinking they are giving them extra vitamins. Take a close look at these fruit juices and drinks to see what children are really drinking. Look on the back of the bottle for the box of Nutrition Facts. Look carefully at the amount of sugar in these drinks.
Example
Nutrition facts
Serving Size: 8 oz.
Amount Per Serving
Calories 130
% Daily Value*
Total Fat 0g 0%
Sodium 35mg 1%
Total Carb. 32g 11%
Sugars 32g
Protein 0g
* Percent Daily Values are based on a 2,000 calorie diet.
Read the labels on containers carefully. Fruit juice drinks, fruit juice beverages, and fruit juice cocktails are really a lot of sugar water with a small amount of fruit juice. Many of these drinks have more sugar in them than a can of soda. At first glance you may think these are good drinks because "fruit" is in the name. You're really getting a lot of sugar water.
Even 100 percent juice has a lot of sugar. This is because of the natural sugars that are in most fruits. These natural sugars are what make an apple taste sweet. Infants under the age of one should not have fruit juice of any kind.
Research is linking the drinking of soda, juices, and juice drinks to the rise in children's obesity. Studies show that children who drink more than one glass of these drinks each day are more likely to become obese.
Here's a closer look at how much sugar is in some popular children's drinks. Each teaspoon of sugar is equal to 4 grams:
| Drink | Serving Size | Amount of sugar |
|---|---|---|
| Soda | 8-ounce cup | 26 grams (less than 1 can) = 6.5 tsp. |
| Fruit punch juice drink | 8-ounce cup | 30 grams = 7.5 tsp. |
| Fruit punch cocktail | 8-ounce cup | 34 grams = 8.5 tsp. |
| 100% juice (no sugar added) | 8-ounce cup | 26 grams = 6.5 tsp. |
Water is a great drink for children and adults.
How about water?
Many children are used to the sugary sweet taste of soda, fruit drinks, and juices. It's important to teach children that water is a healthy drink. Water has no fat or sugar. It's low cost and good for children and adults. Set a good example for the children by drinking water.
What should children be drinking?
These recommended amounts include what children drink at home as well as in the child care setting so it is important to communicate with parents. Some centers choose to serve water only since it is less expensive and a healthier choice.
Beverages best practices
- Water: Visible and available inside and outside for self-serve
- Fruit juice: Only 100%; limited to no more than 4-6 oz. per day per child and
encourage parents to support this limit - Sugary drinks: Never (includes fruit drinks, sports drinks, sweet tea, and soda)
- Milk: Serve only 1% or non-fat (skim) milk to children 2 years and older (unless otherwise directed by the child's health provider)
TIPS 5-5
