happy + healthy
healthy drink choices
Super Sips for Teens
Mary Martin Nordness , MA, RDN, LD, CHES
Although bottled water is now the drink of choice
for many teens, soda, energy drinks, and sport
drinks remain the top source of sugar in children’s
and teens’ diets. According to the U.S. Department
of Health and Human Services, teens guzzle over
100 daily calories from beverages that are void of
critical nutrients necessary for bone health and
skeletal growth.
More than any time in life, adequate calcium is key during
adolescence to build a strong skeleton and prevent stress
fractures from active sports. According to the USDA Food and
Nutrition Service, adolescents, on average, choose food and
beverages low in folate, vitamins A and E, iron, zinc, magnesium,
calcium, and fiber.
It’s important for teens to make the most of every opportunity to
get essential nutrients—especially when it comes to beverages!
While sugary drinks offer only empty calories, beverages made
with real milk such as lattes, chocolate milk and fruit smoothies
provide calcium, protein, and a host of other healthy vitamins
and minerals.
Lat tes
Lattes and other coffee drinks
made with dairy milk—whether fat-free or full
fat—are an excellent way to get bone-building
calcium, vitamin A and magnesium.
Flavored milk provides
the same nine essential vitamins and minerals as
white milk. Research shows that chocolate milk is
the perfect combo of protein and carbohydrates
needed by student athletes to replenish fluids and
rebuild muscle after exercise. Added bonus: Teens
love it!
Fall 2017
8 ounces low-fat vanilla Greek yogurt
• 3/4 cup frozen blueberries
• 3/4 cup frozen peaches
• 1/2 cup low-fat milk
• 2 tablespoons honey
• 1 cup ice cubes
Combine all ingredients in a blender. Blend until
smooth and frothy. Serve in a chilled glass immediately.
For more nutrient-packed beverage recipes, visit
www.southeastdairy.org/dairy-recipes
The American Academy of Pediatrics states “routine intake of
carbohydrate-containing sports drinks by children and adoles-
cents should be avoided or restricted because these drinks can
increase the risk of obesity, as well as dental erosion. Energy
drinks pose potential health risks because of the stimulants
they contain, and should never be consumed by children or
adolescents”.
Creamy yogurt and milk as
ingredients provide a big dose of protein, calcium
and magnesium while frozen fruits provide
potassium and fiber.
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What A bout Sports and Energy Drinks?
Chocolate milk
Fruit Smoothies
Blues Buster Blueberry Peach Smoothie
Mary Martin Nordness is a registered dietitian and certified
health educator. She serves as Director of Nutrition Affairs for
SUDIA. Nationally, she has been interviewed for WebMD,
Cooking Light, Teen Vogue and Eating Well magazine.
www.potentialmagazine.com