Eleven-year-olds can drink a variety of beverages, but moderation and healthy choices are key.
Here's a breakdown:
Healthy Drink Options for 11 Year Olds
- Water: The best choice for hydration. Encourage water throughout the day.
- Milk: Provides calcium and vitamin D. Consider low-fat or fat-free options.
- Limited 100% Fruit Juice: According to guidelines for children ages 11-13, they should drink no more than 8 ounces of 100% fruit or vegetable juice or fruit juice combined with water, per day. It's best not to add sweeteners like honey or table sugar.
- Limited 100% Vegetable Juice: When choosing 100% vegetable juice, it should have no more than 140 mg of sodium per portion.
Drinks to Limit or Avoid
- Soda: High in sugar and empty calories.
- Sports Drinks: Often unnecessary unless the child is engaged in intense physical activity for an extended period.
- Energy Drinks: Contain high levels of caffeine and other stimulants and are not recommended for children.
- Sweetened Beverages: Limit drinks with added sugars, such as sweetened tea, lemonade, and flavored water.
Important Considerations
- Portion Control: Even healthy drinks should be consumed in moderation.
- Sugar Content: Be mindful of the sugar content in all beverages.
- Individual Needs: Consult with a pediatrician or registered dietitian for personalized recommendations.
- Sodium Content: Be especially careful about the sodium content in vegetable juices.
In summary, water and milk should be the primary beverages for 11-year-olds, with limited amounts of 100% fruit or vegetable juice. It's crucial to avoid or significantly limit sugary drinks and be mindful of sodium content.
