Katie O’Sullivan
Dietitian and Founder, MyDietitian.ie Clinic
Explore the differences between sugar-sweetened beverages, energy drinks, smoothies, fruit juices, water and milk.
As a registered dietitian, the importance of diet in children’s health and wellbeing is my top priority when working with children and their families. One significant factor in this is the beverages children consume.
Understanding sugars: natural vs. added
Natural sugar is found in whole fruits and dairy (eg. milk and yoghurt; these sugars come with essential nutrients like vitamins and fibre).Added sugar is common in fizzy drinks and juices, which offer little nutritional value and can lead to dental issues, weight gain and increased body mass index (BMI).
They impact dental health, bone health and weight management. Added sugars promote cavities. Whole fruits are less harmful due to their fibre content, which helps counteract the effects on teeth. In terms of bone health, milk is rich in calcium and vitamin D, which is essential for strong bones and overall growth. For weight management, beverages high in added sugar can contribute to excess caloric intake, impacting weight and BMI.
Eating whole fruits provides dietary fibre,
essential for a healthy gut microbiome
The gut connection
Eating whole fruits provides dietary fibre, essential for a healthy gut microbiome. In contrast, smoothies and juices often lack this crucial component, leading to less effective digestive health.
Optimal hydration in school and sports
Water and milk are ideal choices for hydration. They support better concentration in school and improved athletic performance. Water hydrates without any added sugars, helping to maintain focus and energy levels. Milk offers protein and calcium, supporting overall growth and recovery after physical activities.
Tips to increase water and milk intake
- Set a routine: Encourage your child to drink water or milk at designated times each day.
- Fun alternatives: Use colourful bottles and cups to make hydration more appealing.
- Offer flavoured water: Add slices of fruits like lemons or berries for a refreshing twist.
- Milk with meals: Serve milk with lunch or as a snack for added nutrition.
Choosing the right beverages is crucial for your child’s health. Encourage water and milk as the primary drinks to promote their wellbeing, and help to foster healthy habits that will last.
