Thirsty?
Make it count.
When you see how much sugar there is in soda, there’s really nothing to like about it. Take the plunge and cut it out of your family’s diet—you’ll be much healthier with other drink choices like low-fat milk, 100% juice, and refreshing water. Here’s how to get started.
- Out with the soda, in with the good stuff. Remove all the soda and juice that’s not 100% juice from the fridge, or put them out of sight (the far bottom of the refrigerator door is a good place). Replace them with healthier drinks your family enjoys.
- Make it fun. Your kids may not even miss soda if you stock up on flavored milk and a variety of 100% juice drinks. Buy fun straws and cups to drink milk out of, and shaped ice-cube trays to make ice cubes for a tall glass of water on a hot day. Try unique juice flavors like blueberry pomegranate or cherry grape.
- Set limits for special occasions. It’s fine to have a soda once in awhile—just make sure it doesn’t happen all the time. Tell kids they’re limited to one glass at birthday parties and other events, and encourage them to look for other healthier choices.
- Make milk the beverage of choice in your house. Insist on milk at mealtimes—and remember the kids will love to see you drink it, too. Studies show that many kids don’t drink enough milk, so this is a great way to make sure everyone gets three glasses a day. Milk also makes a great snack, since it’s more filling than water and you can flavor it for a special treat.
- Remind kids to get milk at school. Schools offer a variety of drink choices, and not all of them are healthy ones. Do your best to make sure your kids choose milk (even flavored milk is better than soda).
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Buy milk with kid-friendly packaging. Make it fun, and they’ll drink it!
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When you do allow yourself and your family to have soda or sweet tea, pour a smaller portion. Kids can share a can (plenty of ice in the cup will make it look fuller!), and don’t offer refills with anything but milk, water or 100% juice.
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If you make your own sweet tea, simply use less sugar than you normally would. Over time, you won’t notice a difference.
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At restaurants, make it a family policy to order water unless it’s a birthday or other special occasion. That can save you a lot of money, too!
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Read labels when shopping for any kind of sweet drink. Check for “100% juice” on the label, and double-check the ingredients. If you see sugar, corn syrup or another type of sweetener, leave it on the shelf.
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When you’re ordering juice at a restaurant, ask your server to make sure it’s 100% juice. If it’s not, choose water or lowfat milk instead.
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Check to see what types of drinks are in vending machines where you work and in your local schools. Try to partner with others to make sure there are plenty of healthy options.
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If your kids are playing outside on a hot day, have tall glasses of ice water waiting when they come in so they won’t crave soda. Or, if it’s a cold day, make hot chocolate with lowfat milk (it tastes better than water this way!) as they’re coming in and serve it to warm them up.
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When you and your kids have guests over, let them know you have a house rule about soda: it’s only for special occasions. Offer water, milk or 100% juice instead.
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Make milk the family drink at mealtimes. Other times, it’s okay to offer a choice, just make sure you only offer healthy options.
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Make it easy to reach and pour milk and water even for young kids. Transfer milk into a small, covered pitcher in the fridge, and put a stool by the kitchen sink (or use another pitcher in the fridge), so kids can have water and lowfat milk whenever they want.
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Have some fun experimenting with flavors! What happens if you mix apple juice and grape juice? Or if you add half a serving each of strawberry milk and chocolate milk to a glass? The kids will drink it right up—even if it’s not what you’d prefer!