Plan Your Drinks !

When it comes to nutrition and kids, too many parents and caregivers forget about what their kids are drinking.
One reason for this is the sheer number of beverage options available to kids and adults in recent years. We have more choices now than ever before. And yet, we must not get so caught up in the business of daily life that we forget to keep track of what our kids are drinking.
Let’s compare the calories and sugar content of some common types of drinks. All of the following are for a serving size of 8 ounces (1 cup).

Drinks:
1% milk: 100 cal, 11 g sugar
1% chocolate milk: 160 cal, 25 g sugar

Orange juice: 110 cal, 21 g sugar

Fruit punch and juice blends: 130 cal, 26 g sugar

Soda: 150 cal, 27 g sugar

Sports drinks: 50 cal, 14 g sugar

Water: 0 cal, 0 g sugar

The list speaks for itself. When it comes to choosing beverages for your family, the only drinks that kids need are milk and water — and, some could argue, 100 percent fruit juice.

Let’s look at the serving sizes for milk and 100 percent juice. A serving of milk is only 8 ounces (1 cup), and kids need two to three servings per day. The serving size for juice is smaller, just 4 ounces (1/2 cup).

Kids don’t need juice as long as they eat some fruit (4 ounces of juice counts as one serving of fruit). Aim for two to three servings of fruit per day. Just remember not to go overboard on the amounts of milk and juice you serve.

Kids don’t need sodas, coffee, juice blends, or sports drinks. These only add unnecessary calories and can contribute to extra weight gain.

If it’s hot outside, keep plenty of ice water on hand — you'’ll be surprised at how eagerly your kids will gulp it down. And bring water along with you so you don’t have to stop and buy drinks when running errands or attending sporting events. Plan what you drink and lead a happy life

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