Pure Water
Water is essential for human health and plays a vital role in the functioning of our body’s systems, including temperature regulation and organ function. In fact, children have a higher need for hydration than adults due to their rapidly growing bodies and higher metabolic rate.
Unlike many other common beverages, water provides no liquid calories, so it’s less likely to contribute to a sense of fullness or reduced appetite in young ones. Adequate hydration can improve weight status, reduce the risk of tooth decay, and enhance cognitive function in children. Additionally, dehydration can negatively impact a child’s health in various ways, potentially leading to reduced brain function, constipation, and overall bodily weakness.
Naturally Flavored Drinks
Parents can offer their children drinks infused with fruits and herbs, which are low in sugar and calories and beneficial to their health.
Some suggestions for fruit and herb combinations include pineapple and mint, cucumber and watermelon, and strawberry and lemon. Parents can offer these drinks daily and find out which combinations their children enjoy the most.
Unsweetened Milk
Milk is packed with nutrients, providing children with protein, calcium, phosphorus, and magnesium, all of which are essential for bone health and support growth and development. While most children prefer flavored milk with added sugar, such as chocolate or strawberry milk, unsweetened milk is the healthier option.
However, parents should be mindful that excessive milk consumption can make children feel full and reduce their food intake. Some children may also have lactose intolerance, so it’s important to watch for symptoms like bloating, diarrhea, gas, skin rashes, and abdominal pain, and seek timely treatment if necessary.
Fresh Fruit Juices
To improve children’s palate without adding extra sugar and calories, parents can make fruit and vegetable juices at home. By combining different fruits and vegetables, parents can find flavors their children will love while also providing them with essential nutrients. Some healthy options to try are pineapple-mint, cucumber-watermelon, blueberry-raspberry, strawberry-lemon, and orange-lemon juices, all diluted with water.
Coconut Water
Coconut water, though containing calories and sugar, is still a healthy choice. It is rich in essential nutrients for children, including vitamin C, magnesium, and potassium. It also provides electrolytes to replenish fluids lost through sweat during physical activity, making it an excellent choice for active children.
Coconut water is especially beneficial when children are unwell, particularly if they need to rehydrate after diarrhea or vomiting. Pure, unsweetened coconut water is the best option for little ones.
Smoothies
Homemade smoothies are more nutritious and contain less added sugar than their bottled counterparts. They are also a great way to provide extra nutrients to picky eaters.
Parents can boost the nutritional content by adding vegetables like kale, raspberries, or cauliflower to the mix.
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