Although it can be tough to get your kid to eat healthy foods, it can be just as hard to find healthy drinks that are appealing to them. Children are typically attracted to sugary foods and often request sweet drinks. You should guide them towards more balanced options so they can have a healthier lifestyle.


Here are the healthy drinks for kids.


1. Water

If your child is thirsty, always offer water to drink. Water is essential to health and necessary for key functions in your child’s body, like regulating temperature and organ function.

Water is a calorie-free beverage, so it is less likely to make your child feel full and less likely to consume solid food. If you have a picky eater, this can be very important.

Many benefits are associated with drinking plenty of water, such as maintaining a healthy body weight, reducing the likelihood of developing cavities, and improving brain function in children.

Dehydration can have multiple negative impacts on your child’s health, including reducing brain function, causing constipation, and leading to fatigue.  Dehydration can have negative effects on a child’s cognitive development, energy levels, and overall health, so it is important for them to have access to clean water at all times.

Water is very important for your child’s health and they should drink it often.


2. Naturally Flavored Water

Water is essential for children, but it may be hard to get them to drink it because it can seem boring. If you’re looking to add some excitement to your water without adding extra sugar and calories, try infusing it with fresh fruits and herbs.

There are many different flavor combinations that you can try to find one that your child will enjoy. Your child’s health will improve by drinking water with fresh fruit and herbs.

Some winning combinations include:

  • Pineapple and mint
  • Cucumber and watermelon
  • Blueberries and raspberries
  • Strawberries and lemon
  • Orange and lime

Let your child pick a favorite flavor combination and help them add the ingredients to the water. You can buy reusable water bottles with built-in infusers from stores. These can help your child stay hydrated when away from home.

To make water more appealing to your child, add fresh fruit and herbs to provide fun colors and flavors.


3. Coconut Water

Coconut water is a healthier choice than soda and sports drinks because it has fewer calories and less sugar. Coconut water contains a good amount of several nutrients that are important for children, including vitamin C, magnesium, and potassium.

This beverage also contains electrolytes, which are lost through sweat during exercise, including potassium, magnesium, calcium, and sodium. Coconut water is a great alternative to sugary sports drinks for active children because it is hydrating.

Coconut water is a natural way to rehydrate your child after they have had diarrhea or vomiting. Although it is important to read the label when you buy coconut water, because some brands add sugar and artificial flavors.

Children should always drink plain, unsweetened coconut water.

This beverage is less likely to be considered when thinking about how to hydrate your teen. Coconut water is one of the healthiest options you can choose. It is low in calories, fat- and sugar-free, and rich in a variety of beneficial nutrients.

Coconut water is an important source of calcium, magnesium, and vitamin C, all of which are essential for growing children.

Since coconut water contains electrolytes like potassium and sodium, it can help your child recover from dehydration by replenishing the body’s fluids. It can also help you regain energy after physical activity. You should give your child plain coconut water instead of coconut water that has added flavors.

Coconut water is a great option for kids who need to rehydrate after being sick or playing sports because it is packed with nutrients and electrolytes.

READ MORE:  12 Health Benefits Of Coconut Water


4. Certain Smoothies

Smoothies are a great way to sneak fruits, vegetables, and other healthy foods into your child’s diet. As long as they’re made with nutritious ingredients, homemade smoothies are excellent choices for children.

If you’re struggling to get your kids to eat their fruits and vegetables, smoothies are a great option. You can blend many vegetables together to make a smoothie that your child will enjoy. Vegetables such as kale, spinach, and cauliflower can be blended to create a sweet-tasting smoothie.

Some kid-friendly smoothie combinations include:

  • Kale and pineapple
  • Spinach and blueberries
  • Peach and cauliflower
  • Strawberries and beets

Blend the ingredients with unsweetened non-dairy or dairy-based milk and use healthy add-ins like hemp seeds, cocoa powder, unsweetened coconut, avocados, or ground flax seeds to make a healthy smoothie.

Buy smoothies at grocery stores or restaurants at your own risk, as they may have added sugar. Homemade versions are always best.

Given that smoothies are high in calories, it is best to have them as a snack or to consume them with a smaller meal.

Parents of picky eaters can use smoothies as a way to sneak in vegetables, greens, and fruits that their children would otherwise refuse to eat. Smoothies are a sweet and bright-looking cocktail that can disguise the taste of these healthy ingredients.

You can mix different fruits and vegetables together and they will all taste good and be healthy for your child.

If you want to make your smoothies healthier, you can try using non-dairy or dairy-based milk, or adding supplements such as avocado, coconut or seeds.

For a healthier option, make your own smoothie at home with fresh or frozen fruits and vegetables.

Blending fruits and vegetables into smoothies is a great way to help your kids consume more of them.


5. Unsweetened Milk

Although some kids may like the taste of chocolate or strawberry milk more, plain milk is actually the healthier choice for them. Plain milk is very nutritious and provides many nutrients that are necessary for growth and development.

For example, milk contains essential nutrients for bone health such as protein, calcium, phosphorus, and magnesium which are especially important for growing children.

Milk is often fortified with vitamin D, which is important for bone health.

Many parents give their children fat-free milk, but milk with a higher fat content may be healthier for younger children, as fat is needed for proper brain development and overall growth. Children have a higher need for fat than adults because their metabolisms are faster.

Higher-fat milk is a better choice for most children than skim milk.

However, too much milk can cause children to become full, potentially causing them to consume less of their meal or snack. To make sure your child doesn’t drink too much milk and fill up before eating food, only give them a small amount of milk at mealtime.

although milk can provide some nutrients, many children are unable to consume it because they are intolerant to dairy milk. The symptoms of milk intolerance are bloat, runs, wind, skin rashes, and tummy aches.

If you think your child might have a milk intolerance, talk to your pediatrician.

Dairy milk that has no sugar added is a good source of nutrients that kids need as they grow. However, some children may be intolerant to milk.




6. Unsweetened Plant-Based Milks

Plant-based milks are a great substitute for those kids who can’t have dairy milk. There are a variety of plant-based milks that exist including hemp, coconut, almond, cashew, rice, and soy milk.

The best plant-based milks to drink are unsweetened versions, as they can contain lots of added sugar and artificial sweeteners.

You can drink unsweetened plant-based milk on its own as a low calorie beverage, or use it to make smoothies, oatmeal, and soups that your kids will love. One cup of unsweetened almond milk has fewer than 40 calories.

If you provide your child with low-calorie beverages with their meal, they will be less likely to fill up on liquids alone. In addition, plant-based milks usually offer a range of vitamins and minerals, and are often supplemented with nutrients like calcium, B12, and vitamin D.

There are many types of unsweetened plant-based milk that can be used as a substitution for dairy milk, such as coconut, hemp, and almond milk.


7. Herbal Tea

Although tea contains caffeine, it may not be unsuitable for children. Herbal teas, such as chamomile, mint, and lemongrass teas, do not contain caffeine, are tasty, and offer many health benefits for children.

  • Chamomile Tea – Well-known for its calming and soothing effects, the herb chamomile is often used to treat anxiety and nausea. This type of tea is not only effective in treating inflammation, but it is also safe for children to consume.
  • Mint Tea – Mint can help to soothe a child’s upset stomach and reduce motion sickness. This beverage can also help to relieve the symptoms of a cold, such as a sore throat, coughing, and a stuffy nose.
  • Ginger Tea – Ginger is hepatoprotective and can help relieve coughs and colds. In addition, it is the best option for treating respiratory conditions such as bronchitis or whooping cough.
  • Lemon Balm Tea – Lemon balm tea can help relax a child’s nervous system and aid in digestion.

You should talk to a doctor before giving these drinks to your kids every day. You can drink them if you are a teenager and they will be fine.


8. Juice

Fruits and vegetables are important for a child’s diet as they provide essential vitamins and nutrients which lower the risk of contracting various diseases.

One way you can get your children to consume more fruits and vegetables is to give them juice. You should pick 100% pure juice because it doesn’t contain any additional sugar.

You should remember that juice is full of calories and can result in obesity, so you should only drink it in moderation. The daily recommended amount of juice for children under the age of six is 180 ml, while the recommended amount for children aged six to eighteen is 355 ml.

You could also try making your own juice drinks as another option. You will need a carrot, a couple of oranges, some honey, and a few mint leaves.

To make this juice, put all the ingredients through a juicer, then add the honey and mint at the very end. By drinking this beverage, you will be getting a lot of beta-carotene, fiber, and antioxidants. These are all very healthy substances that can help improve your overall health. Additionally, it will be much healthier than store-bought juice!

Warning – Caffeinated Beverages

Parents should monitor their children’s caffeine intake, but many don’t. Even if your child never drinks coffee, they may still be ingesting harmful amounts of caffeine from soda and tea.

Research has found that children who drink caffeinated beverages tend to feel jittery, anxious, have a faster heart rate, and struggle to sleep well.

It is crucial to keep your child from consuming caffeine until the age of twelve and then limit their daily caffeine intake to between 85 and 100 mg. It’s best to wait until your child is 12 years old to introduce them to beverages like coffee or black tea. Once they reach that age, you can start to slowly increase their consumption.



The ultimate responsibility of a parent is to ensure the safety and well-being of their child. And hydration is a big part of this. As a parent, it is important to be aware of what your child is consuming and how much of it they are taking in. This is necessary to ensure that they stay hydrated.

We hope that your picky eater will now be able to enjoy other beverages and won’t have to beg for soda again!



READ MORE:  Sugar Cravings In Children

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