The fizz of soda or brightly colored sugar-filled fruit drinks may appeal to your children. Often filled with calories, these drinks are fine as an occasional treat. A 2006 study published in the journal Obesity and led by Marcella L. Warner found that 2-year old children who drank more than one soda per day were more likely to be overweight. Use easy, delicious recipes to teach your child that soda is not the only fun drink.
Sparkling Water Drink
Show you kids that drinks made with sparkling water are fun to look at, delicious to drink and healthier than sodas. A publication from the Nemours Health System suggests combining sparkling water with either 100 percent fruit juice or a sports drink. Your child will get the flavor of the juice without all the calories and sugar. Mix 2 cups of orange juice with 2 cups of sparkling water in a large pitcher. Stir with a spoon and serve over ice. Place an orange slice on the rim of the glass.
Very Berry Blast
Encourage your child to consume dairy products to keep her bones strong. Let her help you mix up a Very Berry Blast drink, recommended by Kansas State University Extension. Keep the calories and fat content low by using skim milk and fat-free yogurt. Combine 1 cup of milk, 8 oz. of berry yogurt in your child's favorite flavor and 1 cup of apple juice in a lidded jar. Seal the lid and shake the container until the ingredients are combined. Pour into glasses. Store any leftovers in the refrigerator.
Warmed Apple Cider
On a cool afternoon, make Sandra K. Nissenberg's warmed apple cider. In her book, "Everything Kids' Cookbook" she suggests making cider for a group of children. If you are serving two people, divide the recipe in fourths. For eight servings, put 8 cups of pasteurized apple cider, one seeded and sliced orange, two cinnamon sticks and six cloves into a pot. Turn on the stove and heat until boiling. Turn down to low and let simmer for 30 minutes. Show your child how to strain the cider over a metal strainer or piece of cheesecloth. Serve in mugs.
Avocado Smoothie
Avocados are a versatile fruit full of healthy fats your kids need. Teach your child that smoothies can have healthier ingredients than ice cream and chocolate syrup. Family Fun recommends putting one peeled and pitted avocado, 1 cup of skim milk, 1 cup of ice cubes and 2 tbsp. of sugar into a blender. Add a dash of vanilla extract and blend until smooth. Serve in a clear glass so you child can enjoy the color as well as the flavor.
References
- Obesity: Soda Consumption and Overweight Status of 2-Year-Old Mexican-American Children in California
- Nemours: Growing Up Healthy
- Kansas State University Extension: Very Berry Blast
- "Everything Kids' Cookbook"; Sandra K. Nissenberg; 2002
- Family Fun: Avocado Smoothie
