You Are What You Drink: Healthy Drink Suggestions

How What You Drink Influences the Health of You and Your Family

Sugar in soda drinks
Getty Images/Peter Dazeley

It may seem as if it will be an uphill battle to get your family to switch from heavily advertised sodas, energy drinks, and sugary juice drinks to healthier beverages such as water and milk. Believe me, though, it's a battle worth fighting.

Too Much Sugar

The high intake of sugar-sweetened drinks has been a driving force behind the high incidence of obesity among our children. Did you know that one 12-ounce can of soda has 10 teaspoons of sugar?

I'm sure that none of you would knowingly give that much sugar to your kids with their meals or snacks so try not to put it in their cup. If you do, they may have a lower intake of important nutrients, such as vitamin C, vitamin A, folate, magnesium, and calcium. The decrease in calcium can result in reduced bone mass, which can contribute to broken bones in children and can possibly lead to osteoporosis later in life.

How to Make the Switch to Healthy Drinks

There are two ways to win this battle. One is to make sure everyone understands just how dangerous sugary drinks can be. Let your kids and spouse know that these drinks are leading culprits in weight gain and dental problems and how the lack of dairy-based drinks can lead to broken bones. The other necessary tactic is to provide healthier choices that your family will learn to love.

Top 5 Healthiest Drinks for Families

As you are convincing your family to decrease their sugary drink intake, you can introduce them to these better choices.

  1. Water. Whether it is flat or fizzy, flavored or plain, water is a fundamental component of your family fitness plan and is the perfect beverage for everyone. It helps to fill you up and is important for many bodily functions. There are many drinks masquerading as water that still have sugar or artificial sweeteners added. Check to be sure the label lists no calories or artificial sweeteners so you get the real deal. Show your kids that the ever-present water bottles that lots of pro athletes, teenagers, and health-conscious young adults carry with them are healthy and cool! Here are some ideas for making water more appealing to your kids.
    1. Have plenty of flavored seltzer waters available as an alternative to plain water.
    2. Use fresh lemon, lime, or other citrus fruit slices in your water. Or try cucumber slices for a refreshing taste.
    3. Always keep water bottles in the car or in your kids' backpacks to encourage water consumption.
  1. Milk. Low-fat and fat-free milk are healthful beverage alternatives. Next to water, low-fat or fat-free milk and soy milk are the best beverage options for your family. Milk contains calcium, which we often don't get enough of, as well as protein. Soy milk is a great alternative to cow's milk, especially if you are lactose intolerant, have problems with chronic upper respiratory infections (sinus infections or ear infections), have asthma, or are just looking to include more soy in your diet. Chocolate milk is okay for an occasional treat; just try to control the amount of chocolate added to keep the sugar under control.
  2. 100 percent fruit juice. 100 percent fruit juice is just that -- it is made solely from fruit with no sugar added. Fruit juice has the added benefit of being full of the vitamins that are naturally found in fruit, such as vitamin C and folate. It's very important to remember, however, that a serving is only 4 ounces. The typical juice box is 8 ounces, and many bottles can be up to 20 ounces. I would suggest limiting the total amount of juice for the day to 4 to 8 ounces. If 8 ounces is much less than your family is used to drinking, dilute the juice with water. Start with 25 percent water and 75 percent juice, then slowly increase the percentage of water to 50 percent. Or try mixing juice with seltzer water for a fizzy treat.
  1. Vegetable juice. Vegetable juice is a great low-calorie choice that offers antioxidants, such as vitamins A and C, and other nutrients such as lycopene, which has been linked to a reduced risk of prostate cancer. Eight ounces of vegetable juice has 2 grams of fiber, is very low in sugar, and has only 50 calories.
  2. Unsweetened teas. Unsweetened teas -- those that are already bottled -- and homemade iced or hot herbal teas can be great calorie-free options. Black and green teas also have proven health benefits, such as decreasing your risk of cancer and lowering cholesterol. Many herbal teas taste sweet enough on their own, so you don't need to add any extra sugar or honey. If they don't, try adding a small amount of 100 percent fruit juice for a delicious blend. Teas come in many family-friendly flavors, such as berry, orange, and cinnamon, so you have plenty of options to try. When buying bottled teas, be sure to check the nutrition labels to make certain they have no calories.​

Reprinted from: Lean Mom, Fit Family: The 6-Week Plan for a Slimmer You and a Healthier Family by Michael Sena, C.F.S. with Kirsten Straughan, R.D., L.D., and Tom Sattler, Ed.D. (August 2005; $16.95US/$23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at

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