Most parents know it's important for children to think beyond the soda machine when looking for a thirst-quenching beverage. When children are young, doctors recommend that they drink milk, but some children either don't like milk or suffer from a milk allergy or intolerance. If you're searching for a nutritional milk-free drink for your kids, consider an unsweetened fruit or vegetable juice, a homemade milk-free smoothie or keep it simple and go with a refreshing glass of water.
Water
If your child is thirsty, the best thing for him to reach for is a plain glass of water. Most children don't drink nearly enough, and water not only provides an alternative to unhealthy drinks such as soda and fruit punch but will also give your child much needed hydration. Send a reusable bottle full of water with your child when he goes to school and serve water with meals to ensure that he gets enough water throughout the day.
Fruit Juice
Not all fruit juice is created equally, so read packaging labels carefully when choosing a healthy juice for your child. Choose drinks that are made of 100 percent unsweetened fruit juice and avoid anything that is marked as a "fruit drink" or "fruit cocktail," because they are usually full of added sugar. With the exception of fiber, pure fruit juice contains the same vitamins and nutrients as whole fruit, but be aware that even pure juice is high in natural sugar. For this reason, limit your child's juice intake to 4 to 6 ounces a day for children younger than 6 and 8 to 12 ounces a day for children age 7 to 18, notes MayoClinic.com.
Vegetable Juice
Vegetable juice is an ideal choice for picky eaters who refuse to eat their vegetables. Like fruit juice, vegetable juice is not as preferable as whole vegetables because it lacks fiber, but it can be a good source of vitamins and nutrients. Make your own vegetable juice with a home juicer or buy a commercially made blended vegetable juice. Some manufacturers make vegetable juices that are blended with fruit to make them sweeter and more palatable to young children.
Other Nutritional Drinks
Milk-free smoothies offer kids a way to quench their thirst and satiate their hunger at the same time. A smoothie is only as nutritionally balanced as you design it to be, so pack your smoothie with whole fruits, unsweetened yogurt or soy yogurt, flax and oatmeal rather than sorbets or sweetened fruit drinks. A homemade smoothie offers more nutritional value than bottled fruit juice because it includes the fiber of whole fruit as well as items from other food groups. Also, if your child cannot drink cow's milk, replace it with soy milk. However, always consult your child's pediatrician to make sure she is getting enough nutrients if she is not drinking milk.
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