10 Ways to Reduce Sugary and Additive-Filled Drinks for Kids

Sugary, Additive-filled Cordials

What's lurking in your children’s drinks? Take a moment to examine the label on your favourite cordial, soft drink or juice box. You might be shocked by what you find. Many popular children's drinks are loaded with ingredients that have no place in a growing body.

As parents, we're constantly bombarded with sugary drink options for our children, from cordials and soft drinks to juice boxes with artificial colours and preservatives. These drinks not only provide empty calories but often contain concerning additives that can affect behaviour, digestion and overall wellbeing.

What Ingredients to Look out for!

  1. Added sugars: The average children's juice box or cordial can contain 4-6 teaspoons of sugar per serving. This excessive sugar consumption is directly linked to tooth decay, weight gain, and increased risk of type 2 diabetes, even in children.

  2. Artificial sweeteners: Ingredients like sodium cyclamate (E952), acesulphame potassium (E950), and sucralose (E955) may eliminate sugar calories, but research suggests they may disrupt gut bacteria, affect metabolism, and potentially influence food preferences toward ultra-sweet tastes.

  3. Artificial colours: Synthetic dyes like carmoisine (E122), tartrazine (E102), and brilliant blue (E133) have been linked to behavioural issues in susceptible children, with some requiring warning labels in European countries.

  4. Preservatives: Sodium benzoate (E211) and sodium metabisulphite (E223) might extend shelf life, but they're also associated with hyperactivity, allergic reactions, and digestive disturbances in sensitive individuals.

  5. Undisclosed "flavours": That innocent-looking "flavour" on the ingredient list can legally contain dozens of chemical compounds that manufacturers aren't required to disclose individually.

How to Choose Better Options

When selecting drinks for your children, keep these guidelines in mind:

  1. Read the ingredients, not just the marketing: Don't be fooled by "no added sugar" claims or healthy-looking packaging. Always check the full ingredient list.

  2. The shorter the ingredient list, the better: Drinks with fewer ingredients are typically less processed and contain fewer additives.

  3. Look for recognisable ingredients: If you can't pronounce it or wouldn't find it in your kitchen, it's probably best avoided.

  4. Consider dilution: Even 100% fruit juice is high in natural sugars - diluting with water creates a healthier option that still tastes good.

The good news? With a bit of creativity and planning, you can help your children transition to healthier options that they'll actually enjoy. Here are 10 practical ways to reduce sugary and additive-filled drinks from your family's diet.

Top Tips for Reducing Sugar and Additive-Filled Drinks

1. Make Water the Default Drink

Water should always be the first choice for hydration. To make it more appealing:

  • Invest in fun, colourful water bottles your kids can call their own

  • Add natural flavour with fresh fruit slices, cucumber, or herbs like mint

  • Freeze berries or citrus slices to use as ice cubes

  • Serve water first with meals before offering any alternatives

Create a "water station" at home where kids can easily help themselves. Children are more likely to drink water when it's readily available, and they have ownership over their choices.

2. Gradually Dilute Existing Favourites

If your children are accustomed to sweet drinks, try the slow-transition approach:

  • Start by diluting juice or cordial with water (begin with 3:1 juice to water, gradually increasing the water portion)

  • Each week, increase the water content slightly

  • Eventually, transition to just water with a small splash of juice for flavour

This gradual approach helps taste buds adjust without the shock of going "cold turkey" on sweet drinks.

3. Create Naturally Infused Waters

Infused waters make hydration more exciting without additives:

  • Strawberry, mint and cucumber

  • Watermelon and basil

  • Citrus slices with berries

  • Pineapple and coconut water

Let your children help create their own infused water combinations to increase their interest and engagement. Try using a clear jug so they can see the beautiful colours of the fruits inside.

4. Homemade Fruit Ice Blocks

Transform fresh fruit and water into delicious frozen treats that double as cool drinks:

  • Blend watermelon with a squeeze of lime and freeze in ice block moulds

  • Purée berries with a touch of honey and water

  • Make layered ice blocks with different fruits for a rainbow effect

These can be served in a cup as they melt for a slushy-style drink that contains only real food ingredients.

5. Explore Naturally Fermented Drinks (In Moderation)

Fermented drinks can provide beneficial probiotics along with interesting flavours:

  • Water kefir (naturally lower in sugar than kombucha)

  • Diluted kombucha (look for low-sugar varieties and further dilute for children)

  • Coconut kefir

These should be introduced in small amounts, particularly for younger children.

6. Make Smoothies Without Added Sugar

Smoothies can be a nutritious drink option when made correctly:

  • Blend frozen fruit with water or unsweetened plant milk instead of juice

  • Add nutrient-dense ingredients like avocado, spinach, or nut butter

  • Include protein sources like natural yoghurt or a good quality. protein powder

  • Sweeten naturally with a small amount of fruit rather than adding honey or sugar

Leftover smoothies can be frozen into popsicles for a hydrating after-school snack. Remember, smoothies, which contain whole fruit (and plenty of fibre), are more nutritious than fruit juices!

7. Create Special-Occasion Spritzers

For birthday parties and special events:

  • Mix sparkling mineral water with a splash of 100% fruit juice

  • Add frozen berries as natural "ice cubes" and decoration

  • Serve in special cups with fun paper straws

These festive drinks feel special without the sugar overload of typical party beverages.

8. Offer Herbal Teas (Warm or Chilled)

Many caffeine-free herbal teas are suitable for children and can be served warm or cold:

  • Fruit teas like berry or apple can be naturally sweet

  • Mild herbal options like chamomile or rooibos

  • Lightly sweetened with a small amount of honey or maple syrup (for children over 2)

Chill herbal teas in the refrigerator for a refreshing summer drink alternative.

9. Homemade Electrolyte Drinks for Active Kids

After sports or on hot days, skip the artificial sports drinks and make your own:

  • Mix fresh citrus juice, a tiny pinch of sea salt, and water

  • Add a small amount of honey or maple syrup if needed

  • For flavour variations, add a splash of coconut water or mashed berries

These provide natural electrolytes without the artificial colours and excessive sugars in commercial sports drinks. If your child is dehydrated or has gastro, speak to your doctor or pharmacist and follow their recommended rehydration drinks. There are plenty available that are free from artificial colourings.

10. Lead by Example

Children learn by watching. The most powerful way to encourage healthy drink choices is to model them yourself:

  • Keep your own water bottle handy and drink from it regularly

  • Express enthusiasm about water and healthier options

  • Avoid having sugary drinks yourself, especially in front of the children

  • Make water and these drink options a natural part of your family culture

Final Thoughts:

Remember: Moderation is key. Even with these more nutritious options, it's important to remember that water should remain your child's primary beverage. Use these alternatives as occasional offerings rather than daily habits, and continue to emphasize water as the best choice for everyday hydration.

Connect with Mandy on Instagram, TikTok and Facebook.

 

 

Previous
Previous

Ditch the Sugary Breakfast Cereals: Nutritious Chocolate Breakfasts Your Kids Will Love!

Next
Next

The Ultimate Guide to Choosing Muesli Bars: High Protein, Low Sugar, Real Ingredients