How to get your kids to drink less soda and more water

October 11, 12:35 PMSF Family Fitness ExaminerMonica Ho Ehlers

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They can still drink in moderation                 by tuppus

Whether the reason is tooth decay, a child's sky rocketing weight or the fact that many sodas and sweetened beverages have artificial ingredients and corn syrup that aren't beneficial to anyone, getting your kids to drink less of the sugary stuff might be easier than you think.

Remember that moderation, not deprivation is key when slowly steering your family away from calorie laden drinks.

Follow these tips, and watch your family's energy soar while experiencing a potential weight drop:

A 12 oz can of Sprite                   by Ryan McFarland

1. Know your facts: Check labels. A small glass of orange or apple juice is about 110 calories. A 12-ounce can of regular soda ranges from 120 to 160 calories. That means the 32-ounce versions, more commonly available at the checkout are upwards of 300 to 400 calories. Take note that super sized labels including those on "big gulps", vitamin water and energy drinks show a caloric count of only one serving. Look further down and you'll see that the bottle actually contains 2.5 to three servings.

2. Put a temporary freeze on buying any type of beverage for your household, except milk or sparkling water until your house is "dry". In the meantime, if kids are used to having soda every day, allow them to consume what's left but change it up by using smaller glasses and add either lots of ice or some water.

Request the smallest cup or else        by Orin Zebest

3. At restaurants, let kids choose between dessert or a sweetened drink(including juice). Anything but water should be served in the smallest cup available, ask for lots of ice or dilute it and discourage refills.

4. Replace juice boxes with reusable water bottles when sending kids to school. Everyone sells reusable bottles, from the local drug store to Bed, Bath and Beyond. Even Cosco has them. Look for stainless steel, bpa-free versions. If possible, buy one set that covers each person in your family. You can find them for about $10 each--a bargain if you think about how much you won't be spending on soft drinks and bottled water.

5. At home, focus on getting thirsty* by being active with the kids and have water nearby when they ask for a drink or if they look like they need one. It will taste slightly sweet to them. Take a fit break or clean the kitchen or family room together. 

6. If the kids are desperately persistent, purchase 100% juice not made from concentrate while shopping without them to avoid the temptation of the other stuff. Mix it with lots of ice and sparkling water. Give the drink a fancy name like "juice spritzer" and serve this at parties as an alternative to soda.

More commonly sold 30.5 oz     by Erin

7. Fill your own reusable water bottle and carry it with you everywhere. Bring it to work, while you're running errands, watching a kid's game, even to the movies. Encourage your kids to do the same, especially to sports practices. Again, you'll see how much time and money you'll save when you don't have to stop and buy drinks.

*It's important to give them water when they ask for it since being thirsty is actually a sign of dehydration.