Nutrition FAQ

Better Beverages

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• 1. How much fluid do kids need?

  Generally, children aged 4 to 8 years require 1.4 litres (6 cups) of fluid per day and 9- to 13-year-olds require 1.8 to 2.3 litres (8 to 10 cups) per day. The amount varies depending on age, gender, body size and water loss (e.g., through perspiration during activities and in warm weather).

• 2. Which fluids are best for growing children?

  Although water is a great choice, beverages containing nutrients provide an added boost. Your best choices are plain or flavoured milk and 100% pure fruit or vegetable juice. Drinks such as fruit-flavoured beverages, pop, powdered drink mixes and sport and energy drinks are not recommended. Foods such as soup, yogurt and whole fruit and vegetables can contribute about 20% of a child's daily fluid needs.

• 3. When is the best time to drink fluids?

  When kids are active or the weather is hot, remind children to drink more often. Kids sweat less and produce more heat than adults during exercise, so they can overheat more easily. Aside from these occasions, suggest milk with meals to help children meet the recommended two servings of milk per day. Offer other beverages, such as 100% juice and water, with snacks.

• 4. What is the best type of milk for kids?

  The Canadian Paediatric Society recommends whole milk for children up to age two. After that, children may drink  the type of milk the family usually consumes.  3.25% (Whole / Homo), 2%, 1% and skim milk all have the same nutrients but different amounts of fat.

• 5. Is chocolate milk a healthy choice for kids?

  One cup of chocolate milk is considered a Milk and Alternatives choice in the Food Guide.  For children who are less likely to drink milk because of their taste preference, chocolate milk offers a great way to ensure that they get their two recommended glasses of milk each day.
  Chocolate milk is made from fresh white milk and has all the same nutrients as plain milk. Both white and chocolate milk are excellent sources of calcium, vitamin D and many other key bone-building nutrients. Research shows that children who drink flavored milk meet more of their nutrient needs; do not consume more added sugar, fat or calories; and are not heavier than non-milk-drinkers.

  Some people worry about the added sugar in chocolate milk.  To put this in the context of other beverages, the amount of sugar in chocolate milk is about the same as the amount in unsweetened apple or grape juice. Making chocolate milk at home with powdered or liquid cocoa mixes can help you adjust the amount of sugar to suit your taste preferences.