FAMILY BEVERAGE RECOMMENDATIONS
Section Overview
This section provides information about choosing beverages wisely, the importance of proper hydration, and tips on how to make better beverage choices. In this section, you will also find water, milk, and juice recommendations for each age group.
Choosing Beverages Wisely
It’s easy to think about providing yourself and your family healthy meals and snacks throughout the day, but did you know that drinks are just as important? The drinks we consume not only affect our overall daily calories, but also contribute to amount of nutrients we take in each day!
Healthy Beverage Tips:
Drink water instead of sugary drinks!
- Non-diet soda, energy or sports drinks, and other sweetened beverages contain a lot of calories from added sugars with few nutrients
Take water on the go!
- Fill a clean, reusable water bottle to quench your thirst. This can help manage your calories throughout the day and in between meals
Supply your home with healthy beverage options!
- Make water, low-fat/nonfat milk, or 100% fruit juice easily accessible!
Place healthy beverages in lunch boxes or backpacks for easy access when your kids are away from home!
- Children may be more inclined to drink healthy beverages if they have access to them throughout the day
Check the nutrition facts when selecting beverages at the grocery store!
- Many common drink items may actually contain a lot of added sugar, so it’s important to look at the facts label and ingredient list to make informed beverage choices
Water Recommendations
A hydrated body is a healthy body! Water is an essential nutrient to keep your body healthy. The amount of water needed can vary depending on age, sex, physical activity, temperature, and overall health! Although we can consume water by simply drinking it, you can also get water from foods like fruits, vegetables, and from other beverages (including milk and juice!).
Water helps to:
- Carry nutrients throughout the body
- Facilitate concentration & focus
- Maintain body temperature
- Lubricate joints & body tissue
- Remove waste from the body
Water Recommendations for Children
- 0-6 months: water is not recommended
- 6-12 months: 4-8 oz/day (1/2 – 1 cup)
- 1-4 years old: 8-32 oz/day (1 – 4 cups)
- 4-8 years old: 40 oz/day (5 cups)
- 9-13 years old: 56-64 oz/day (7 – 8 cups)
- 14-18 years old: 64-88 oz/day (8 – 11 cups)
Water Recommendations for Adults
- Men > 19 years old: 104 oz/day (13 cups)
- Women > 19 years old: 72 oz/day (9 cups)
- Pregnant Women: 80 oz/day (10 cups)
- Breastfeeding Women: 104 oz/day (13 cups)
*These are total water recommendations which include water from foods and other beverages*
Milk Recommendations
Children need essential nutrients to grow and develop properly. Milk is an important part of a child’s diet as it offers them nutrients such as calcium and vitamin D. If milk alternatives are preferred for your family, make sure the beverages are fortified with calcium and vitamin D!
It is also important to limit flavored milk drinks. Flavored milks contain added sugars and calories, and may increase your child’s preference for sweetened drinks.
Milk Recommendations by Age:
- < 1 year: cow’s milk not recommended
- 1-2 years: 6-24 oz/day of whole milk or fortified milk alternatives
- 2-4 years: 16-20 oz/day of nonfat (skim), low-fat milk (1%), or dairy food items
- 4-8 years: 20 oz/day of nonfat (skim), low-fat milk (1%), or dairy food items
- > 9 years: 24 oz/day nonfat (skim), low-fat milk (1%), or dairy food items
Milk alternatives should be fortified with calcium, vitamin A & vitamin D!
Juice Recommendations
We all know how tasty juice can be, especially for children! Although 100% fruit juice can be offered, whole fruit is recommended over fruit juice as it contains more nutrients & fiber.
It is essential to limit the amount of juice your child drinks for a number of reasons.
- Juice is filling and may decrease your child’s appetite for nutritious foods which may lead to an unbalanced diet.
- Juice adds additional calories without providing many essential nutrients.
- Excessive juice intake can contribute to weight gain and cavities due to high amounts of sugar (even in 100% juices)!
Juice Recommendations by Age
- < 1 year old: juice is not recommended
- 1-3 years old: 4 oz/day
- 4-6 years old: 4-6 oz/day
- 7-18 years old: 8 oz/day
