Identify the beverages your child should have and those she should avoid.

Walking through the aisles of a grocery store, you’ll find countless drinks marketed for kids. While many seem healthy at first glance, how can you determine which ones are genuinely good for your growing child’s body?

To save you the hassle of scrutinizing nutrition labels while managing a toddler meltdown in the store, here’s a handy guide to help you make informed decisions about what beverages to choose—and which to leave on the shelf.

You’ve probably heard the saying, “Milk does a body good”—and for children over the age of one, this holds true. Milk is an essential source of calcium and vitamin D, both crucial for your child’s growing bones and teeth.

However, avoid flavored milk varieties that come pre-mixed with added sugars. These often contain more sugar, fat, and calories than plain milk. If your little one isn’t a fan of regular cow’s milk, try offering fortified soy milk, which is naturally a bit sweeter but still packed with calcium.

It’s important to remember that too much milk can have its downsides. Drinking excessive amounts may fill your toddler’s small tummy, leaving less room for other nutrient-dense foods. Aim for about 16 ounces (2 cups) of milk per day for toddlers to strike the right balance.

If your tap water isn’t fluoridated, talk to your pediatrician or dentist about whether your child might need a fluoride supplement.

For toddlers who find plain water a little too boring, try adding slices of citrus fruits like lemon or orange to give it a hint of flavor. This simple trick can make water more appealing while keeping it healthy.

What Drinks Should Be Consumed in Moderation?

100% Juice

According to the American Academy of Pediatrics (AAP), children aged 1 to 3 should consume no more than 4 ounces (½ cup) of juice per day. While 100% juice does provide some vitamins and nutrients, it’s also high in sugar, which can irritate a toddler’s stomach and increase the risk of cavities.

When you do serve juice, ensure it’s 100% fruit juice—options like apple, orange, cranberry, or pomegranate are great choices. Avoid juices labeled as “fruit drinks” or “juice cocktails,” which typically contain added sugars and fewer nutrients.

To stretch the serving further and reduce sugar content, dilute the juice by mixing it with water in a 50:50 ratio.

Smoothies

While not a drink to satisfy daily thirst, smoothies can be a nutritious snack option packed with vitamins and minerals.

Here are some delicious ideas:

• Blend milk, ice, raspberries, and oranges for a creamy treat.
• Combine yogurt (regular or frozen) with bananas and strawberries for a sweet, protein-rich drink.
• Use crushed ice and your child’s favorite fruits or even veggies like spinach for a refreshing, nutrient-packed option.

Smoothies are versatile and can help introduce picky eaters to new fruits and vegetables in a fun and tasty way.

What Drinks Should Toddlers and Babies Avoid?

Fruit Drinks and Soda

You wouldn’t spoon heaps of sugar into a cup of water and hand it to your toddler, right? That’s essentially what happens when they consume fruit drinks, sodas, vitamin waters, and sports or energy drinks.

These beverages are some of the biggest contributors to refined sugar in children’s diets and are major culprits behind childhood obesity and tooth decay. Despite their colorful, kid-friendly packaging, it’s best to leave them on the shelf.

Caffeinated Beverages

Would you ever hand your toddler a double shot of espresso and expect them to go down for a nap? Probably not. However, you might not realize that many drinks, such as iced teas, sports and energy drinks, vitamin waters, and even some sodas (like orange or clear varieties), contain caffeine or other stimulants.

Toddlers are more sensitive to caffeine than adults, which means even small amounts can lead to side effects like jitters, stomachaches, headaches, trouble concentrating, and disrupted sleep schedules.

To support your child’s health and well-being, keep these caffeinated drinks out of their diet entirely.

Making Smart Choices for Your Child

Providing your toddler with healthy drinks doesn’t have to be complicated. Sticking to milk and water as primary beverages ensures they’re getting essential nutrients without unnecessary additives.

When offering other beverages like juice or smoothies, always focus on portion control and nutrient quality. With a little planning and the right choices, you can set your child on a path to lifelong healthy habits.