Why Water for Healthy Kids?
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Drinks for Kids
It's no secret that children love sweetened and 'fizzy' drinks. Most large supermarkets have entire aisles dedicated to soft drinks and cordials in every size, colour and flavour.
According to the Schools Physical Activity and Nutrition Survey 2010, 10-20% of school children drink soft drinks, cordials and sports drinks everyday. Approximately 14% drink more than one cup of soft drink each day and more than 5% drink more than two cups per day.
Regardless of their appeal to children (and some adults), sweetened drinks can have adverse affects on health if consumed in excess amounts. Children who regularly drink soft drink and other sweetened drinks are more likely to be overweight and suffer from tooth decay. The best way to ensure these drinks are not over consumed is to limit their availability and offer more healthy alternatives.
What are Sweetened Drinks?
Sweetened drinks are sugary drinks that include soft or fizzy drinks such as cola and lemonade, sports/energy drinks and cordials. What most people do not realise is that fruit juices, which contain natural sugar, also fall into this category. While most fruit juices contain some nutrients, the amount of sugar they contain far outweighs any nutritional benefit. A small glass of apple juice contains (on average) the same amount of sugar found in cola drinks, a whopping 6 teaspoons!
Enjoying sweetened drinks occasionally is OK but they should not become part of a child's daily diet.
Why Reduce Sweetened Drinks?
There are many health risks associated with over consumption of sweetened drinks, including excess energy consumption leading to overweight and/or obesity, and tooth decay. Soft drinks, such as cola, and cordials contain no nutrients but are high in energy. Fruit juice, while it does contain some nutrients, contains less nutrients than the whole fruit that was juiced to make it and is also high in energy.
Note the amount of fruit that needs to be put through a juicer to create the juice. A small glass of apple juice needs the juice from three medium sized apples. It
is much better to encourage a child to eat the fruit rather then drink the juice. A child will benefit from the fibre and nutrients in the flesh of the fruit and feel much fuller for longer.
To address this, the Healthy Kids School Canteen Association have changed the classification of all 99% fruit juices in the Healthy Kids Products School Canteen Buyers’ Guide from 'Green' to 'Amber'. This is consistent with the message that 99% fruit juice should be selected carefully and limited in serving size.
In addition to obesity, regular consumption of sweetened drinks is linked to tooth decay. Dental plaque is a clingy film made up of food particles, bacteria and mucous. The bacteria in plaque depends on sugars to produce acids which break down the enamel and start tooth decay. Children who consume sugar-sweetened drinks regularly are increasing their chance of developing tooth decay.
Why Choose Water?
Drinking water is the best way to quench thirst without consuming excess sugar and energy. In addition, tap water is cheap and also has added fluoride, which helps protect against tooth decay.
Is Milk OK?
Milk is also a good drink to offer to children. Milk is what is referred to as 'nutrient dense' as just a small amount of milk contains a high amount of nutrients, when compared to other drink choices. Milk contains protein, calcium and magnesium, which are important for the development of strong and healthy teeth and bones.
Reduced fat milks should be offered to children over the age of 2 as they contain all the nutrients of full cream milk but a reduced amount of saturated fat.
Tips for Canteen Managers and Parents
It is much easier to prevent children from developing a taste for high sugar drinks than it is to get them to stop liking them. There are several ways parents and Canteen Managers can encourage the consumption of water and milk and reduce the intake of sweetened drinks both at school and at home.
Children cannot select/consume sweetened drinks if they are not available. Don't keep sweetened drinks stocked in the house or the canteen, instead have jugs of water easily accessible in the fridge. You may want to add a slice of lemon or lime to the jug for added flavour.
At home, if a child is already used to the taste of sweetened drinks, gradually reduce
the sweetness by adding extra water to cordials and juices each time you pour a glass. This will reduce their taste for the sweetness over time.
If you choose to allow children in your care to drink sweetened drinks, limit to one
small serve (half cup).
Lead by example. If you enjoy sweetened drinks yourself try to stop or reduce your
consumption. As they say, actions speak louder than words.
Fruit and water breaks in classrooms are a good way to encourage water as the drink of choice at school. In NSW, Crunch&Sip® is supported by Healthy Kids Association. Visit www.healthy-kids.com.au for information.
Ideas for Canteens
- Use water or reduced fat milk drinks in meal deals
- Stock only small serves (<200ml) of 99% fruit juice
- Stock a range of milk drinks, smoothies (fruit, low fat milk and yoghurt only), and water in the canteen
NSW Health Good for Kids, Good for Life Water Campaign
This campaign promotes the importance of water consumption for children as a healthy alternative
to cordial, fruit juices, flavoured mineral waters, sports drinks and soft drinks.
The key message is: When it comes to thirst, drink water first.
For more information and fact sheets on the best drinks for children visit
www.healthykids.nsw.gov.au
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