5 TIPS FOR HEALTHY SIPS: KIDS EDITION
There can be a lot of misinformation surrounding healthy beverages for kids of all ages, but we’re here to help to clear up any confusion. As a rule of thumb, most little ones should focus on drinking water and plain, unsweetened milk most of the time. With new beverages with flashy marketing campaigns popping up left and right, our dietitians are here to offer our top tips for choosing healthier beverages for kids.
TIP #1: AVOID ADDED SUGARS
Beverages with added sugars like juice, soda, sports drinks, sweetened teas and coffees are not recommended for kids. An excess of added sugars, especially from beverages, can lead to a higher risk of chronic diseases later in life such as type 2 diabetes and nonalcoholic fatty liver disease. Instead of fruit-flavored drinks like fruit punch, opt for 100% fruit juice, or even better – whole fruit, which contains additional dietary fiber. When in doubt, check the nutrition facts label – which now conveniently displays added sugar. Remember that 100% fruit juice will not have any added sugar and instead will only contain the natural sugar found in the fruit. Mixing just a little bit of 100% fruit juice in water to get some flavor, without all of the extra sugar, can go a long way. Children between the ages of 4 to 5 should drink no more than ½ - ¾ cup of 100% juice per day.
TIP #2: AVOID CAFFEINATED BEVERAGES
Caffeinated beverages like soda, coffee and energy drinks can have adverse effects on children’s health. Caffeine, especially in excessive amounts, can lead to rapid heart rate, anxiety, sleep disturbances and more. The American Academy of Pediatrics recommends that caffeinated beverages should be completely avoided by children under of 12, and limited to 85-100mg per day for children older than 12. For an easy, kid-friendly iced tea, bring a large pot of water to a boil. Add decaffeinated green or black tea bags and allow to steep. Infuse with muddled berries, fresh lemon juice and/or a squeeze of honey. Allow to chill and serve over ice for a refreshing sip. Not into tea? Try our Homemade Pink Lemonade recipe for another fan favorite.
TIP #3: ENJOY MILK
Unsweetened milk is one of the healthiest choices for kids and is chock full of naturally-occurring and fortified nutrients that are needed for children’s development and bone health including protein, calcium, phosphorus, magnesium and vitamin D. Kids over the age of 2 should choose low-fat milk (2%, 1% or skim) and kids 1-2 years old should drink whole milk. For children with milk intolerance, opt for unsweetened plant-based milks such as soy, almond or rice. If your kids refuse plain milk, try flavoring milk with chocolate or a little vanilla extract. Flavoring yourself allows you to control the sugar content. The benefits of milk tend to outweigh the added sugars when drinking as part of an overall low-sugar diet.
TIP #4: WATER, WATER, AND MORE WATER
To quench thirst, always offer water first - sparkling or still. Water is so critical to children’s health, and is needed for countless vital processes, including temperature regulation and organ function. In fact, drinking enough water is linked to improved brain function in children, and dehydration can negatively impact their health by potentially causing fatigue and constipation. Allow your kiddos to choose a new water bottle and challenge them to refill it throughout the day. Adding in your child’s favorite fruit to infuse water with additional flavor can also be delicious. Some winning combinations include blueberries and raspberries, oranges and lime, and strawberries and lemon.
TIP#5: SKIP THE ARTIFICAL SWEETENER
You may be trying to limit sugars in your kid's diet, but doing so with "diet", "sugar free" or other beverages sweetened with artificial sweeteners isn't the best choice. Some of the most recognizable artificial sweeteners include sucralose (Splenda®), saccharin (Sweet’N Low®), stevia (Truvia®), aspartame (Equal®) and monk fruit extract, which is not a "natural" sweetener. Since artificial sweeteners can be up to 700 times sweeter than natural sugar, they have been shown to alter our natural sense for sweetness making us crave sweeter foods and requiring more sugar to achieve the same level of sweet. A lot of the long term affects of these sweeteners on our health are still unknown, but studies have shown a negative impact on gut health. In general, healthy kids should stay clear of artificial sweeteners and focus on unsweetened or lightly sweetened beverages.
+++
At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.
Have feedback or questions for our team? Email us at flikblog@compass-usa.com.
Interested in working with us? Apply today!