Children are often drawn to the bright and colourful packaging of fizzy or fruity drinks, available in the market. Consequently, parents are coaxed into buying these unhealthy, packaged drinks, filled with sugar and low nourishment. The recent Bournvita controversy and the subsequent rebuttal from Bournvita has brought the focus on the need to monitor sugar intake in kids to help prevent childhood obesity.
According to health experts, while packaged juices may seem like an easy option, parents should try to opt for natural alternatives and healthy drinks for kids. They suggest making fresh juices and healthy drinks for kids at home, so they don’t get addicted to sugar-laced artificial drinks which cause ill effects on their health.
According to an article published in a research journal, Obesity Volume 9, Issue S11, November 2001, elevated blood pressure, dyslipidemia (unhealthy levels of cholesterol) and a higher prevalence of factors associated with insulin resistance and type 2 diabetes appearing as frequent comorbidities with the younger obese population. In some populations, type 2 diabetes is now the dominant form of diabetes in children and adolescents.
“Addiction to artificial sugars leads to several metabolic disorders like childhood obesity and diabetes as they grow up,” explains Bengaluru based Soumita Biswas, Chief Nutritionist, Aster RV Hospital.
Gurugram-based Shilpa Karthik, mother of two children (aged eleven and three) is wary of ill effects of the packaged juices and “health drinks”. She prefers to pick healthy ingredients from the market and healthy drinks for kids.
“We make healthy smoothies and shakes at home at least five days in a week. Sometimes I make my kids peel or dice the fruits which makes them enjoy the drinks they created more,” she explains.
Karthik feels introducing healthy ingredients to kids early also makes them familiar with the taste. “It is also about introducing them to fresh juices with nutrients which packaged ones can never make up for,” explains Biswas.
Nutritionists suggest it is best to pick and blend in some fruits, nuts and dairy together to keep the children healthy and satiated.
Here are some of the recipes for alternatives to malt drinks which parents could incorporate in the daily diet of their children instead of packaged juices.
1. Almond milkshake
Soak 12-15 almonds overnight in a bowl. Peel the almond skin and keep the almonds aside. Measure 200 ml of milk in a measuring cup. First, pour a little milk from the cup and the almonds into the blending jar and prepare a thin paste. Now, add the remaining milk with a spoonful of jaggery powder or seedless dates instead of processed sugar to sweeten the shake. If the child prefers a warm drink, then it can be prepared using warm milk.
According to Delhi based maternal and child nutritionist Vini Chiranjiv Agarwal, soaked and peeled almonds in the morning offer a variety of nutrients (protein, fibre, copper, calcium, vitamin E and magnesium) to start your day with.
Nuts like cashew and pistachios could be used to make shakes in the evening when kids return from the playground. “This helps replenish their energy and boost stamina and immunity,” says Agarwal.
She suggests that, if parents want to give them nuts at night blended with warm or cold milk, walnuts with dates are good for kids, as they are rich in soluble fiber which aids digestion and can also help with constipation.
2. Mango milkshake
Take 50 gms of cut mango in a bowl. Pour 200 ml of milk in a glass. Now, grind the mango pieces into a fine puree in a blending jar. Next, pour the milk in the puree and blend. You could also use 7-8 raisins instead of sugar to make the milkshake sweeter. Alternatively, you can also prepare a milk shake with fruits like strawberries, banana or avocado.
“You can enhance its nutritious value by adding 5-6 pre-soaked and peeled walnuts or almonds,” adds Agarwal.
3. Watermelon juice
Take half a bowl of watermelon with seeds and blend it in a jar. According to Agarwal, it is best to blend the seeds with juice as they are rich in omega 3 fatty acids, fibre and improve digestion and immune function. “In fact, watermelon seeds are higher in protein than pumpkin and sunflower seeds,” explains Agarwal.
To keep it rich in fibre don’t strain the juice. Add mint leaves to garnish and enhance the flavour.
4. Curd based smoothies with fruits
Add half a cup of curd in a bowl and one and a half cups of fibrous fruits of your choice (e.g. mango, strawberries, blueberries). Blend the fruits first. Now blend in more curd with the pureed fruits. This protein rich smoothie will also keep the kids fuller.
5. Buttermilk
Take half a cup of fresh curd. Add 1 teaspoon of roasted ground cumin, 1 tablespoon of chopped mint leaves and a pinch of rock salt in about 200 ml of water and blend.
“Adding ground cumin and rock salt is soothing for the stomach and digestion which makes it a gut friendly drink,” explains Biswas.
6. Lemon juice with chia seeds
Lemons are rich in antioxidants and are a great source of vitamin C. To keep kids well hydrated, squeeze one lemon in a glass of water and add one teaspoon of chia seeds to it. You can add a tablespoon of honey to make the drink sweet and nutritious.
However, too much lemon juice can harm the enamel of their teeth, so it should be given in moderation.
