Smart Drink Choices for Kids

What your child drinks matters as much as what they eat. The right drinks provide nutrition without extra sugar or calories. Learn how to help your child make healthy choices.

Encourage Water

Give your kid water between meals and snacks. Make it more appealing by serving it cold by adding fun-shaped ice cubes, using a special cup or fun straw, or adding fresh fruit for flavor. Let your child pick the fruit they want to add.

Model this healthy habit: If your child sees you drinking water, they're more likely to drink it, too.

Offer Milk Intentionally

Kids 12-24 months need about 2 cups of milk per day. Children 2-5 years need 2-3 cups each day. Milk helps for calcium intake and strong bones. Too much milk can fill up small tummies and make kids less hungry at meals.

Pro tip: Meals are the best time to give your child milk.

Limit Juice

Juice is high in natural sugar, adds extra calories, and can cause tooth decay.

Limit juice to ½ cup (4 ounces) per day, and only offer 100% fruit juice. You could also mix 100% juice with water to reduce the sugar.

Skip the Sugary Drinks

Kids don't need sports drinks when playing and being active. Water or milk is enough.

Avoid the following drinks, which add extra calories and harm teeth:

• Soda
• Fruit-flavored drinks
• Kool-Aid
• Sweet tea
• Sports drinks
• Sweetened flavored milks, like chocolate or strawberry

Consider These Fun Alternatives

Plain or flavored seltzer and carbonated water (without added sugar) can be a fun treat.

In the summer, make homemade popsicles by freezing fresh or frozen fruit with water or 100% juice.

Want More Information?

Discover more tips for choosing healthy drinks for your family, including how to read nutrition labels and small changes you can make for long-term success.