It is always challenging for parents to provide nutritious foods to their kids. Accordingly making them to choose healthy drinks is also not an easy task too. Children generally have a sweet tooth and like to drink sugary beverages and it is always challenging to guide them towards healthier beverage options. Following are some healthy drinks for your little one which you must incorporate to their balanced diet.

WATER 

Well, you can say that water is the most obvious option and you need no reminder! But there are some controversies about the water intake of kids. Water plays crucial role to the countless vital processes in your child’s body, including temperature regulation and organ function. In fact, in relation to body weight, children have greater water requirements than adults due to their rapidly growing body and higher metabolic rate. So always offer water first when they are thirsty.

Also, drinking enough water is linked to healthy body weight, reduced risk of dental cavities and improved brain function in children. Water is essential to your child’s health and should make up the majority of their fluid intake.

UNSWEETENED MILK

After water comes milk. Plain unsweetened cow’s milk is always the healthiest choice for kids. Cow- milk is highly nutritious, packed with many nutrients that are essential for growth and development. Milk contains protein, calcium, phosphorus, and magnesium — important nutrients for bone health that are especially important for growing children. Additionally, milk is often fortified with vitamin D which is important for bone health whereas other essential minerals, which are essential for overall health of your children.

While choosing milk for your kids, you may consider buying full fat milk as children have a higher need for fat than adults, due to an increased rate of metabolism.  Fat is required for proper brain development and overall growth of the little ones.

While milk can be a nutritious choice, many children are intolerant to dairy milk. Signs of intolerance include bloating, diarrhea, gas, skin rashes, and abdominal cramps. Apart from milk you can offer a wide array of healthy drinks to your children when they’re thirsty. Here are some healthy options you can choose from:

FLAVOURED WATER

To make water more interesting without adding extra sugar and calories, try infusing water with fresh fruits and herbs. You can try out many flavour combinations to find one that your child enjoys. Plus, your child will get a boost of nutrition from the fresh fruit and herbs used in the water. Some good combinations include:

• Pineapple and mint
• Cucumber and watermelon
• Strawberries and lemon
• Orange and lime

LASSI

Lassi is a good option to cool down your child’s tummy.  It’s good for digestion, boosts immunity and provide enough calcium to the kids. Incorporate some seasonal fruits to the lassi, for the added nutrients to the kids.  In summers try making lassi with ripe and sweet mangoes. Recipe is given below.

Ingredients:

• Mango - 2 medium sized
• Curd/yogurt - 1 cup
• Honey - 1 tsp (optional)
• Cardamom - a pinch (optional)

Recipe: Wash the mangoes in running water thoroughly. Then remove the outer layer using a big knife and chop them into cubes. Now transfer the chopped mango cubes to the blender along with honey (if using), cardamom powder and curd/yogurt. Blend everything until smooth. Pour it in glasses and serve. Serve the mango lassi in room temperature to kids below 12 years of age.

Notes:

- Use homemade curd and make sure the curd is not sour.

- Adding salt or sugar to the lassi is purely your preference.

- Always check with your pediatrician before introducing any new food.

- Salt or sugar is not advisable for babies under one year.

Get your child involved by letting them choose a favourite flavour pairing and help add the ingredients to the water. Make sure whatever you are providing to your kids should be from a renowned brand and involves a less sugary option. Use these drinks in place of sugary, high-calorie options, such as soda, sweetened milk, and sports drinks. Although your child may protest swapping their favourite sweetened beverage for a healthier option, rest assured that you’re doing the right thing for your child’s health.