Top tips for healthy drinks

Play games that are fun!
Make being active fun!
All in together
Skipping & rhyming
in one great game
All physical activity counts towards your kids’
60 minutes a day of exercise. And you don’t
have to do it all at once.
Kerbs
Great fun and
a test of skill
Hopscotch
Hop your way
from 1 to 10!
Rounders
A team game
everyone can enjoy
Kick the can
A fun game of
hide & seek
Tips
If your children have not been active at all, start slowly with
bursts of 15–30 minutes—and build it into your daily routine
Add activities over time until they reach the goal of at least
60 minutes a day
Free play is just as important as structured sports. Running
around, playing in the garden or local park and having fun
ALL count
Don’t let the rain interfere. Have rain gear (jacket, leggings
and wellies) to hand
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Join in! Adults need to be active too for 30 minutes a day
Take a family walk. Challenge your kids to:
Walk backwards or sideways
Skip or hop on one foot
Take giant steps
Why not join in yourself? That way you can keep an eye
on them and make sure the kids play somewhere safe.
Some fruit squashes and ready-todrink fruit juice drinks contain as much
as 27.4g of sugar per 200ml serving—
that’s the equivalent of 5 sugar cubes!
5g of sugar in each cube
water
Drinking
ier
is health
Introducing your kids to the games you played at their age
is a great way for everyone to get exercise and have fun.
Did you know?
200ml of orange juice
Top tips for
healthy drinks
Kids love a challenge—setting them a task is a great way
to get them active and keep them focused. For example,
ask them: ‘How many times can you throw and catch a ball
between you without dropping it?’ or ‘How many skips can
you do in a minute?’
You can try the old favourites shown above. Maybe you have
your own name for these games or play them a different way.
To check out the game rules and for more great ideas visit
www.safefood.eu
#bringbackplay
How to cut down
on sugary drinks
Read the labels on your child’s drinks to check the
sugar level*
I f your family loves soft drinks or other sweetened drinks,
reduce them gradually
S tart by adding plenty of water to cordials and squashes.
Add extra water** each time to squashes and cordials to
reduce your child’s taste for sweetness
Squashes, cordials, juice drinks and fizzy drinks should
only be consumed occasionally and at meal times—for
toddlers add extra water
Choose healthier
drinks
Water and milk*** are the best drinks for children at any time
It’s ok to have a small glass of 100% fruit juice or a smoothie
once a day—in fact it counts as one of their 5 a day
Make water freely available between meals
Water is tastier when it’s cold:
Put a jug of water in the fridge
Add a slice of lime, lemon or orange to give
it flavour and colour
*5g is approximately 1 sugar cube. **Dilute extra for under 3s. ***Low fat for children over 2. Assessment of the drinks was carried out between Oct–Nov 2013 by safefood.
Your Guide TO Drinks for Kids
Fizzy Drinks (Regular)
Drink/
description
Sugar per
200ml serving
Lucozade
34.4g
Equivalent in
cubes of sugar
7
Drink/
description
Royal Orchard
High Juice (Lidl)
Sugar per
200ml serving
Equivalent in
cubes of sugar
Drink/
description
AMIGO
27.4g
5
No Added Sugar
Squashes or Cordials
Ready To Drink
Fruit Juice Drinks
High Fruit Squashes
or Cordials
(Orange Juice Drink)
Sugar per
Equivalent in
200ml serving cubes of sugar
23.2g
5
21g
4
(Blackcurrant)
Club Orange
26g
Ribena
5
Asda High Juice
Fanta Orange
7UP
24.8g
5
22.4g
Coca Cola
Pepsi
4
21.2g
4
21.2g
4
(Blackcurrant)
Sainsbury’s High
Juice Squash
13.2g
3
4
Capri Sun (Apple and
Blackcurrant Juice Drink)
17.6g
4
Drink)
Royal Orchard High
Juice (Lidl) (Orange)
J20 (Apple and
Asda High Juice
Sainsbury’s High
Juice Squash
17.2g
3
17g
3
Tesco High Juice
Drink/
description
Sugar per
200ml serving
Equivalent in
cubes of sugar
Fanta Zero
1.6g
0
Diet Coke
0g
0
7UP Free
0g
0
Pepsi Max
0g
0
(Orange Squash)
3
Sugar per
200ml serving
Juice Press
(Raspberry
and Blueberry
Smoothie)
30.4g
Naked (Mango
Juice Smoothie)
23.8g
Innocent (Mango
and Passion Fruit)
Tesco (Strawberry
and Banana
Smoothie)
Equivalent in
cubes of sugar
6
and Blackcurrant Juice
drink, no added sugar)
Tayto Park
15.8g
3
(Orange Fruit Juice Drink,
No Added Sugar)
(Tropical Juice Drink,
With Added Vitamins)
Regular Squashes
or Cordials
Drink/
description
or Blackcurrant)
Drink/
description
(Orange Juice Drink,
No Added Sugar)
Fruice Juicy
Ribena (Strawberry
Smoothies
Mango Juice Drink)
Dunnes Stores (Apple
16.5g
Robinsons Fruit Shoot
Sugar per 200ml Equivalent in
serving
cubes of sugar
Vimto
9.5g
2
Miwadi Orange
4.5g
1
Robinsons
3.7g
1
21.8g
19.2g
4
4
Dunnes Stores
(Orange Squash)
Asda Orange
(Double Strength
Squash)
Tesco (Double Strength
Orange, Every Day Value)
1.6g
Drink/
description
Sainsbury’s
2
Tesco (High Juice Orange)
2
0
Aldi (High Juice Orange)
2.16g
0
Ribena (Blackcurrant)
1g
0
0.64g
0
0.56g
0
0.5g
0
0.32g
0
0.32g
0
0.24g
0
0.08g
0
Kia Ora Orange
Blackcurrant Squash)
(Orange Squash)
2.2g
2g
0
0
Miwadi Orange
Robinsons
(Orange and Pineapple)
Fruice Orange
1.84g
0
1.8g
0
1.6g
0
1g
0
Sugar per
Equivalent in
200ml serving cubes of sugar
23.8g
5
(Double Strength)
Sainsbury’s (Squash
Double Concentrate,
Orange Basics)
23.6g
5
(25% fruit juice from
concentrate)
*Low fat for children over 2. **5g is approximately 1 sugar cube. ***Dilute extra for under 3s. Assessment of the drinks was carried out between Oct–Nov 2013 by safefood
based on drinks commonly available for purchase in retail outlets on the island of Ireland and does not represent a complete list.
22g
4
Did you know?
Sugary drinks, which include fizzy drinks,
squashes, cordials and juice drinks are
linked with excess weight in children.
Tips
Water and milk* are the best drinks
for children at any time
It’s ok to have a small glass of 100%
fruit juice or a smoothie once a day—in
fact it counts as one of their 5 a day
Read the labels on your child’s drinks
to check the sugar level**
If your family loves soft drinks or other
sweetened drinks, reduce them gradually
S tart by adding plenty of water to cordials
and squashes. Add extra water each time to
squashes and cordials to reduce your child’s
taste for sweetness
Squashes, cordials, juice drinks and fizzy drinks
should only be consumed occasionally and at
meal times—for toddlers add extra water***
Make water freely available between meals
Water is tastier when it’s cold:
Unsweetened Fruit Juices
(no added sugar, from concentrate or not)
Drink/
description
Sugar per
Equivalent in
200ml serving cubes of sugar
22.4g
4
20g
4
Tropicana (Not From
Concentrate) Orange
Original
20g
4
Sqeez (from Concentrate)
18.2g
4
18.2g
4
16.4g
3
Copella (Not
From Concentrate)
Orange Smooth
Orange
0
0
0
Dunnes Stores
0
Ocean Spray
cranberry classic
0.16g
12.4g
Fruit juice drinks (sweetened)
Del Monte (44% Fruit
Juice Drink) Tropical Flavour
1.2g
3
Sugar per
Equivalent in
200ml serving cubes of sugar
2.16g
(High Juice Orange)
Jaffa Gold
Orange Juice
(Cranberry Juice Drink)
5
17g
4
4
Vimto Original
Squash
(Orange & Pineapple)
(Low Sugar)
(No Added Sugar)
21g
20g
Sainsbury’s
Aldi (Apple &
Tesco Fruit Splash
(Orange)
Fizzy Drinks (Diet)
Sunny D (Citrus Juice
(Blackcurrant)
(Florida Orange)
Sprite
(Blackcurrant)
20g
Drink/
description
Top Tips For
Healthy Drinks
Sainsbury’s (100%
Pure Squeezed Smooth
Orange Juice)
Innocent
(Not From Concentrate)
Orange With Bits
Put a jug of water in the fridge
Add a slice of lime, lemon or orange
to give it flavour and colour
For more handy tips and great
ideas for you and your family,
visit www.safefood.eu