Baby Your Baby- What Beverages Kids Should Drink, Limit and Avoid

Wondering what beverages are the healthiest for your kids? Pour them a glass of water or regular milk, according to new beverage recommendations for kids.

The evidence-based drink recommendations for kids ages 5-18 were created by experts from the Academy of Nutrition and Dietetics, American Academy of Pediatric Dentistry, American Academy of Pediatrics, and the American Heart Association, and made available by the group, Healthy Eating Research.

The recommendations detail what to drink, what to limit, and what to avoid.

“What kids drink strongly influences their overall health and wellbeing. The new beverage recommendations aim to promote better nutrition and overall health for children,” said Janelle Leatherwood, a registered dietitian nutritionist at Intermountain Primary Children’s Hospital. “The recommendations also address sugar and caffeine intake, and can help parents make more informed decisions about their children’s health that can help mitigate chronic diseases related to diet, such as type 2 diabetes, heart disease, anxiety and depression.”

Here are the recommendations:

What to drink:

• Water, unsweetened and unflavored. It’s inexpensive, low-calorie, and healthy.
• Milk, plain and pasteurized. Milk provides essential nutrients such as vitamin D, protein, calcium and potassium that children and teens often don’t get enough of.

What to limit:

• Juice can be part of a healthy diet when consumed in moderation, or 4-8 ounces per day for kids ages 5-18. Overconsumption can increase caloric intake, and lead to poor oral health and obesity.
• Plant-based milk alternatives, which don’t always have the nutritional density of cow’s milk. If your child has a milk allergy, look for pea proteins or soy milk. Or, if they’re lactose intolerant, try a lactose-free milk before trying a plant-based alternative.
• Flavored milks, which often have added sugars and are missing key nutrients., also should be limited.

What to avoid:

• Caffeinated beverages, including tea, coffee and energy drinks, which may affect mental health, sleep quality, dietary patterns, and cardiovascular health. Nutrition labels are not required to disclose how much caffeine is in products, and research does not show any safe levels of caffeine for kids.
• Sports drinks, which are not necessary for children involved in sports for less than 3 hours at a time under normal weather conditions.
• Sugary drinks, which do not contribute to a healthy diet. For more information about the recommendations, visit HealthyEatingResearch.org.

For more information about nutrition services, visit intermountainhealth.org.