Healthy Eating

Choose water as a drink

Tap water is not only thirst quenching, but it is also:

• cheap
• readily available
• a thirst quencher without  any kilojoules or sugar
• essential for the optimal function of the body

We need about 1.5 litres of fluid each day – and more when the weather is hot. Most children enjoy drinking water if they get into the habit from an early age. Make water ‘the norm’ in your household by always having water available for everyone and drinking plenty of water yourself. 

What about fruit juice?

Fruit juice shouldn’t be included as a regular part of our fluid intake. While fruit juice is a good source of vitamin C, we can get all the vitamin C they need by eating fruits and vegetables such as oranges, tomato, capsicum, strawberries and rockmelon. Eating the whole fruit rather than drinking the juice means we get more fibre and other nutrients as well as being more filling. 

Try to limit the amount of juice your family is having. If you do buy juice, go for 100% fruit juice and limit it to no more than half a glass per day and dilute the juice 50:50 with water. 

Milk

Milk is a healthy option for children as it is a great source of protein and calcium, which help to build strong bones and teeth. Children need at least 6 ‘child’ serves of calcium rich foods a day. A serve equals a half glass of milk (100ml) or a 20g slice of cheese or a mini tub of yoghurt (100g).

Cordials, soft drinks and sports drinks

Cordials, soft drinks and sports drinks should be avoided, and only consumed on special occasions and in small amounts. These drinks contain lots of sugar (between 4 to 6 teaspoons of sugar in every 250ml cup) and often also contain artificial colourings and flavourings as well as caffeine. Too much of these drinks can lead to weight gain and tooth decay. They are also expensive and add unnecessary cost to the weekly food budget.

Tips to help your family drink more tap water

• Offer water when children are thirsty.
• Have a jug of water on the table at mealtimes.
• Keep cold water in the fridge at all times, especially on hot days.
• In summer, freeze sliced fruit in ice blocks and add to a cup of water.
• Freeze half a water bottle for school (the night before) and fill the remainder with cold water before leaving. Children will have a refreshing water bottle every day!
• Give your child a water bottle when they are involved in active play or sport.
• Remember to take a filled water bottle when you go out.
• Avoid having fruit juice in the house; if your family don’t see it, they are less likely to want it.
• Drink more water yourself - you’re the best role model!

Reference - healthy-kids.com.au/