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 so-called “better” drink options - sugar-free cordials, fruit drinks with high Health Star Ratings, and soft drinks disguised as healthy. But behind the clever marketing lie ingredients that can impact your child’s behaviour, digestion, and long-term health. And it’s not just your kids, it can affect your health too. These types of drinks are also linked to obesity, type 2 diabetes and metabolic disorders.
I know how hard it can be to wean kids (and adults) off these drinks - especially when siblings, friends, or even other family members are drinking them too. That’s why I’ve created this practical guide to help you make simple, realistic swaps the whole family can enjoy - without the additives, without the drama.
What Ingredients to Look out for!
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.
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.
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.
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.
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:
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.
The shorter the ingredient list, the better: Drinks with fewer ingredients are typically less processed and contain fewer additives.
Look for recognisable ingredients: If you can't pronounce it or wouldn't find it in your kitchen, it's probably best avoided.
Consider dilution: Even 100% fruit juice is high in natural sugars - diluting with water creates a healthier option that still tastes good.
Top Tips for Reducing Sugar and Additive-Filled Drinks
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.
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 Prebiotic and Probiotic Fizzy Drinks (In Moderation)
Fermented drinks can provide beneficial probiotics along with interesting flavours:
Kombucha for teens and adults - brands I like include Remedy, Lo Bros, Jiva
Apple Cider-based drinks like Sodaly - are a better option for young children if they are trying to wean them off fizzy drinks.
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
Try some of these homemade smoothies: Brain Boosting Smoothie, Banana and Cinnamon Smoothie or Vanilla Thickshake
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
Try my Homemade Lemonade
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, water should remain your child's primary beverage. Use these alternatives as occasional offerings rather than daily habits, and continue to emphasise water as the best choice for everyday hydration.