Nutrition
of milk daily will provide the necessary requirements for children. If your child is not drinking the required amount of milk, or is lactose-intolerant, adding a supple- ment containing calcium and vitamin D is recommended. Water is the best choice for quenching
thirst and providing necessary fl uid. Water should not be given to infants younger than six months. Slicing fresh fruit such as oranges, strawberries or apples and letting the fruit infuse the water can add fl avor to the drink. No sugar is necessary to fl avor the water, as the natural sweet- ness of the fruit escapes. Cucumber slices give water a particularly crisp, refreshing taste. You can ask your kids for ideas on new variations. A favorite is strawberry and blueberry water. It’s even more re- freshing with a sprig of fresh mint. Making your own infused water is simpler than you think and much less expensive than the store-bought variety. Kids love it! Juice is not as healthy as many parents
believe, and it should be used sparingly and limited to four to six ounces per day. The extra calories from juice may contrib- ute to weight gain and increased dental problems. It may be best to eat fruit and drink water. Instead of apple juice, offer a sliced-up apple. Instead of orange juice, try an orange. Instead of grape juice, have some grapes. According to the Academy of Nutri- tion and Dietetics, drinks that have been sweetened with noncaloric sweeteners can be used in a healthy diet to help im- prove the fl avor of drinks. Also, use of non- calorie sweeteners can help with weight control. Compared to the calories in soda or sweetened drinks, the noncaloric sweeteners offer another option for fl avor- ing drinks while avoiding unnecessary
18
Fresh fruit and a sprig of mint water. Kids
calories. You can use noncaloric sweeten- ers to make lemonade or iced tea, which are both refreshing and delicious. Soda is not recommended for children,
but if offered, it should be given sparingly. Some soda also contains caffeine, which can cause the same negative effects as energy drinks. Fresh fruit smoothies are another option for children. They contain calories and should be used in moderation. It’s easy to make them at home using a blender. Throw in your favorite fruits, such as ba- nana, strawberries and blueberries. Add some almond milk or yogurt for a creamy smoothie. Add ice and blend. Fabulous! You should educate your children on the many alternatives to energy and sports drinks. Following the simple guide- lines above will help you keep your kids healthy and happy. Now it’s time to make a pitcher of fruit-infused water!
Author/speaker Dr. Melanie J. Wilhelm, DNP, CPNP, is a PNP with Pediatric Spe- cialists and serves as an Adjunct Assistant Professor with Old Dominion University in Norfolk, VA.
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