Every day Australian children are bombarded with advertising messages for sugary soft drinks, lollies and chocolate.
These beverages provide no nutrition benefit and are the #1 source of excess calories in adolescent diets. Drinks that were allowed: water (tap for filtered), flavored milk, and 100% fruit juice.
Why avoid “bad” beverages:
- The average can of soft drink has 10tsp. of sugar
- Synthetic sugar alternative are packed full of chemicals
- Carbonation leaches calcium out of the bones
- There is no safe limit of caffeine for a small child
- 64% of Australian kids aren’t drinking enough water and are opting for fizzy drinks and cordial.
- One in four Australian kids are overweight or obese.
- 36% of children are drinking just two glasses or water of less per day therefore are not sufficiently hydrate
Swap:
- Soft drinks for mineral water with a splash of fruit juice or fresh fruit (see recipes)
- Milkshakes for fruit protein smoothies
- Processed juices for freshly squeezed vegetable and fruit juices (125mL of juice a day)
- No caffeinated beverages!! Ice teas for herbal teabag (apple and cinnamon) in water with ice
- Sports drinks or flavoured water for water with a squeeze of orange, apple or mint
Raspberry Soda:
- Raspberry Soda
- Ingredients:
- 1 tsp. lemon juice
- 4 tbsp. frozen or fresh raspberries
- 1 tsp. of honey or agave nectar
- 200ml of soda
Method:
Blend the raspberries till smooth and then pass through a sieve to removed the seeds.
Mix in a glass the raspberries, lemon and honey, mix together. Gently pour the soda into the glass and serve.
