drink less soda (and other sugary drinks)

Kids in the United States are drinking almost two cans of soda a day. Cutting out just one can a day can result in about 15 pounds a year. That is a small step that can make a healthy difference.

Sugary drinks are those with added sugars during processing. 100% juice has natural sweeteners derived from fruit. Because there is no sugar added, it is not considered a sugary beverage.

Sugary Drinks to Limit

• Soda
• Sports drinks
• Fruit drinks/punch (that are not 100% fruit juice)
• Sweetened iced teas and coffee drinks

By replacing soda with water, fat-free or 1% milk, and 100% fruit juices, you can provide your child with the vitamins and minerals they need to grow up healthy.

Recommended Drinks by Age

• For children aged 12 to 23 months - whole milk (or nondairy beverages like, soy, rice, or lactose-free milk with medical permission)
• For children 2 and up - water or seltzer water with no added sweeteners, fat free or 1% milk and 4 ounces (half a cup) of 100% fruit juice.

Healthy Drink Ideas

Here are a few quick and easy ideas to add flavor without adding too many calories:

• Fruit and low-fat yogurt smoothies
• Water with lemon, lime or orange slices
• Seltzer water with strawberries or cherries
• Unsweetened teas and lemonades
• Fruit punch made with seltzer, 100% fruit juice, and fruit slices