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Rethink Your Drink

Submitted by Rebecca Q. on Wed, 06/08/2011 - 9:31am

Every summer local health departments and other organizations lead campaigns to encourage children and adults to choose healthy drinks. They focus on themes such as “Rethink Your Drink” “Soda Free Summer” and “Be Sugar Savvy.” These campaigns aim not only to decrease consumption of sugar sweetened beverages, but also to increase knowledge about healthy food and drink choices.

There has been a lot of talk recently about the obesity epidemic facing America, including among our children. There are many factors involved in the increase in obesity, and no quick fixes. However, taking small simple steps can help keep children and adults at a healthy weight, or to get closer a healthy weight in someone who is already overweight.

Sugar sweetened beverages include drinks like soda, sports drinks, lemonades and punches, and juice drinks. Other drinks such as some coffee drinks and smoothies can also have a lot of sugar, and sometimes fat.

It’s easy to overlook calories that come from what we drink. But calories from sugar sweetened beverages can add up quickly. Also, they are “empty calories” – soda and other sugar sweetened beverages don’t have much nutritional value. These calories may take the place of more nutritious food, or they may add up on top of the nutritious food. If we eat more calories than our body needs, our body will store those extra calories as fat. For children, these sugar sweetened beverages may also take the place of milk, which has important nutrients.

By replacing sugar sweetened beverages with healthier options, we can reduce the number of calories we are consuming. Some healthy drink options include:

  • Water
  • Non-fat or low fat milk (children under age 2 should drink whole milk because the fat helps with brain development)
  • 100% fruit juice (limit to 4 oz (1/2 cup) a day for children)
  • Unsweetened iced tea
  • Some people may want to try diet versions of sodas

    • Some children (and adults) may find plain water boring. There are ways to make water a little more interesting without adding a lot of sugar. Try adding a slice of lemon, lime, or orange to a glass of water. Other fruit like strawberries can work as well, or even cucumber. You can also keep a pitcher of water with a few slices of fruit in it in the refrigerator. For a healthier version of soda, try seltzer water with a splash of 100% fruit juice or some pureed fruit.

    You can find resources for children from preschool up through high school at sponsoring sites. These include pledges, tip sheets, and a story book encouraging children to choose water to drink. For more information and resources, check out these sites:

    http://www.sodafreesummer.org/index.php
    http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdf
    http://www.banpac.org/resources_sugar_savvy.htm
    http://www.sfgov3.org/index.aspx?page=1795
    http://www.potterloveswater.com/