Before you pop a drink in your kid’s lunchbox, let our dietitian show you how to spot the healthier options.
Water is always the best option for children, followed by milk. But occasionally kids might like to switch things up. From juices and flavoured milk to sports drinks, there’s no shortage of options, but many can be high in sugar, contributing to dental issues and empty kilojoules.
Prioritise water
Water is sugar-free and essential for keeping kids well hydrated throughout the day.
Limit sugar
Terms like ‘no added sugar’ don’t always mean sugar-free — natural sugars can still contribute to the overall intake. Look for drinks with reduced sugar or unsweetened varieties.
Milk and milk alternatives
Flavoured milks can pack a sugar punch, but plain milk is a great choice for growing kids. The naturally occurring sugar in milk, called lactose, is paired with essential nutrients which support bone growth, muscle development and overall health.
Juices and smoothies
While juices and smoothies provide vitamins, they also concentrate sugar from fruit, without the fibre. Offer whole fruit when possible, and keep juice to an occasional treat.
Sports drinks
Often promoted for active kids, sports drinks are typically high in sugar and not necessary for most children.
The bottom line
Experts recommend limiting daily free sugars to fewer than 3 teaspoons per day for kids. Free sugars include added sugars and those naturally occurring in juices, but not the sugars in plain milk.
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