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Healthy and delicious drinks for kids

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Healthy and delicious drinks for kids


Does your child get enough fluids during the day? Here are some of the healthy drinks that kids need to prevent dehydration.

Healthy and delicious drinks for kids

Water is an essential refreshment for children's bodies, but some healthy drinks provide your child with the nutrients he needs to grow properly.

healthy refreshments

We offer you some of the healthy drinks needed for your child:

1. Milk 

Milk and its derivatives are among the healthiest drinks for children of all age groups, as one cup of milk contains 300 milligrams of calcium, so it is a great contributor to meeting your child's daily needs.

Here's how much calcium kids need each day:

  • Young children 1 to 3 years of age: 700 milligrams of calcium per day.
  • Children four to eight years old: 1,000 milligrams.
  • Children ages nine to eighteen: 1,300 milligrams.

You can include milk or dairy equivalents, or fortified soy drinks in your child's diet, in these amounts:

  • Children aged two to three should drink two cups of milk (about 480 milliliters) a day.
  • Children four to eight years old should have two and a half cups (about 600 milliliters) a day.
  • Children nine years and older should get 3 cups (about 720 milliliters) a day.

2. Sweetened water with natural flavors

You can serve a large glass of cold water rich in natural flavors, it is healthy for children.

Try adding fruits or vegetables to the water, such as mixing raspberry slices with mint leaves and water, or mixing water with chopped citrus, cucumber, and watermelon, or making water with apple slices and cinnamon stick. 

You can add flavors that your child prefers, such as mango slices, orange, and strawberry.

3. Citrus and Coconut Syrup

There is not much you need to do to provide your child with a natural cocktail during the hot summer, that will provide him with the nutrients he needs, and protect him from drying out. Just add all these ingredients and blend using an electric mixer:

  • Half a cup of fresh orange juice.
  • A quarter cup of fresh lemon juice.
  • 2 cups of coconut water.
  • 2 tablespoons of honey or maple syrup.
  • A small pinch of table salt.

4. Coconut and Strawberry Smoothie

You can serve your child's favorite fruit, which is rich in vitamin C, manganese, folic acid (B9), and potassium, which are necessary for its proper growth. You will need to mix these ingredients with an electric mixer:

  • 3 cups of coconut water.
  • cup of strawberry
  • A cup of filtered water.
  • Small pinch of table salt
  • 2 tablespoons of sugar or honey to taste.

5. Carrot, pear, and orange cocktail

The combination of carrots, pears, and oranges is one of the healthiest drinks.

Carrots are the best foods rich in antioxidants, which remove harmful oxygen from the body and are also rich in fiber and beta-carotene, which are necessary for the safety of your child's eyes.

While pears maintain low levels of bad cholesterol and are rich in vitamins C, K, B2, B3, and B6. Oranges are also a rich source of vitamin C.

You can prepare it by mixing these ingredients:

  • one carrot.
  • Big pear.
  • Two oranges.
  • a teaspoon of honey.
  • A few mint leaves.

How to prepare:

  • Blend all ingredients in a blender.
  • Add honey and a few minutes leave for garnish.

health tips 

To make sure your child is getting the desired benefit from smoothies, follow these really helpful tips:

  1. Choose fat-free or low-fat dairy products.
  2. Make sure that your child is not lactose intolerant, in this case, you can provide your child with lactose-free milk, or calcium-fortified soy drinks.
  3. You can replace coconut water with filtered water if it is not available, or if your child does not like it.
  4. Do not serve juices to children under six months of age.
  5.  You can offer juice to children from six months to 12 months in an amount of no more than 120 milliliters per day, give it to him in a small cup.
  6. Do not offer your child juices that contain a large amount of sugar, or soft drinks.
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