Sweeten Their Future, Not Their Drinks

When considering a healthy diet for children, we often think about the food they eat, but we also need to think about the beverages they drink. While we may focus on food when planning a healthy diet, understanding that sugar-sweetened beverages (SSBs), such as sodas and fruit juices, can significantly impact a child’s health and may contribute to future health problems like obesity, diabetes, and dental issues (Calcaterra et al., 2023) is also essential. Let’s explore why reducing children’s consumption of sugary beverages is important and discover practical strategies parents can use to encourage healthier choices.

Why It Matters

  • Research shows a strong link between SSBs and rising childhood obesity rates worldwide (Lara-Castor et al., 2024).
  • Excessive consumption of SSBs can significantly increase a child’s risk of gaining weight and developing insulin resistance, type 2 diabetes, and cardiovascular issues (Calcaterra et al., 2023).
  • Liquid calories from SSBs do not provide the same feelings of fullness as solid foods can, and consuming them could lead to higher calorie intake. In addition, the sweet taste of SSBs activates reward pathways in the brain, and this could contribute to overconsumption (Costa et al., 2022).
  • SSBs disrupt hunger-regulating hormones like insulin and can increase the risk of developing metabolic issues (Costa et al., 2022).

How Parents Can Make a Difference

  • Make Water the Default Choice- Ensure water is easily accessible at home, and encourage your child to refill their water bottle throughout the day.
  • Flavor Water Naturally- Add slices of lemon, cucumber, or berries to water to make it more appealing.
  • Reduce Sugar Gradually- Gradually reduce the number of SSBs your child consumes until healthier choices become more natural and routine.
  • Set Boundaries for SSBs- Reserve SSBs for special occasions or specific times, such as birthdays or family celebrations. This may help reinforce that these beverages are occasional treats rather than everyday drinks.
  • Be a Role Model- Make choosing water a family effort. This team-oriented approach can help reinforce positive habits.
  • Involve Your Child in Healthy Choices- Let your child pick out their favorite water bottle or choose which fruits to add to their water. Providing them with opportunities to be involved can make the process enjoyable and empower them to make healthy decisions.
  • Educate- Talk to your child about why drinking water is good for them and how sugary drinks can impact their health.
  • Reinforce Positive Behavior- Recognize and praise your child when they make healthy drink choices. Acknowledging these efforts may help motivate children to continue making healthier decisions.

Changing your child’s diet may be challenging at first. However, the long-term benefits can be worth the effort. Reducing or replacing SSBs can help you protect your child from potential health issues, and you may even see financial savings over time. These small steps can lead to big improvements in your child’s well-being and your family’s overall health and budget.

You can find additional resources and support that can help you build healthier habits for children and families at the 5210 Helping Families Lead Healthier Lives website (https://5210.psu.edu/).

References

American Heart Association. (2024, August 2). Rethink your drink: Reducing sugary drinks in your diet. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/rethink-your-drink-reducing-sugary-drinks-in-your-diet

Calcaterra, V., Cena, H., Magenes, V. C., Vincenti, A., Comola, G., Beretta, A., Di Napoli, I., & Zuccotti, G. (2023). Sugar-sweetened beverages and metabolic risk in children and adolescents with obesity: A narrative review. Nutrients, 15(3), 702. https://doi.org/10.3390/nu15030702

Costa, D., Warkentin, S., & Oliveira, A. (2022). Sugar-sweetened beverages, effects on appetite and public health strategies to reduce the consumption among children: A review. Porto Biomedical Journal, 7(1), e172. https://doi.org/10.1097/j.pbj.0000000000000172

Kasman, M. (2022, September 15). Home sweet home: How to limit children’s sugary drink consumption. Brookings. https://www.brookings.edu/articles/home-sweet-home-how-to-limit-childrens-sugary-drink-consumption/

Lara-Castor, L., Micha, R., Cudhea, F., Miller, V., Shi, P., Zhang, J., Sharib, J. R., Erndt-Marino, J., Cash, S. B., Barquera, S., & Mozaffarian, D. (2024). Intake of sugar-sweetened beverages among children and adolescents in 185 countries between 1990 and 2018: Population-based study. Biomedical Journal, 386, e079234. https://doi.org/10.1136/bmj-2024-079234

Teigiser, D. (n.d.). Eliminate sugary beverages: 7 tips for getting children to enjoy nature’s drink. Maryland Families Engage. https://marylandfamiliesengage.org/eliminate-sugary-beverages-7-tips-for-getting-children-to-enjoy-natures-drink/

Mental Health: Important for Parents and Children

In 1992, the World Federation for Mental Health established the first World Mental Health Day, which continues today and is held annually on October 10th (WMHD, 2024). On this day, various organizations, governments, and individuals work together to increase awareness of the mental health challenges people around the globe face each day and to create a platform for advocacy and education. Today, the Clearinghouse for Military Family Readiness at Penn State joins the World Federation for Mental Health to recognize the importance of normalizing discussions around mental health challenges, reducing stigma around mental health disorders, and providing resources and support to individuals in need.

Mental Health

One’s mental health can affect how they think, feel, and act and can influence their emotional, psychological, and social well-being (Clearinghouse for Military Family Readiness at Penn State, 2021). Often, one’s mental health defines how they cope with everyday stressors and achievements, how they deal with ups and downs in relationships, and how they make decisions (Clearinghouse for Military Family Readiness at Penn State, 2021).

Parents and Mental Health

As a parent, you need to understand what your child’s mental health needs might be and be able to recognize when your child may need outside support (Clearinghouse for Military Family Readiness at Penn State, 2021). In addition, you should be aware of and recognize your own mental health needs. Parenting can come with positive experiences like joy, love, and human connection, but it can also come with significant challenges and can create stress across the different life stages of your children (Office of the U.S. Surgeon General, 2024). Taking care of yourself may feel unnecessary or not worthy of prioritization; however, when you take care of yourself and learn how to cope with everyday stressors, you set yourself up to better help those around you.

Remember, prioritizing your health and well-being by eating healthy meals, engaging in physical activity, identifying ways to find and achieve your calm, leveraging your circle of support, and establishing a positive work-home-life balance are important elements to integrate into your life. By taking care of yourself, you will be better able to meet your own needs and help your child when they are in need. Further, when parents model healthy and effective strategies that help them regulate their own emotions, their children benefit from seeing their parents cope with difficult situations and can learn ways to help themselves manage and regulate their own emotions (Clearinghouse for Military Family Readiness at Penn State, 2022b).

Children and Mental Health

Having and exhibiting good mental health is an important component for parents as they help and support their child as they grow into a healthy adult. Children with good mental health are better able to have and maintain positive interactions with family members and friends, work towards and achieve educational milestones, and find ways to participate in their local community (Clearinghouse for Military Family Readiness at Penn State, 2021).

Experiencing poor mental health can be the result of different factors that may include biological components, such as genetic issues or brain chemistry; life experiences, such as past trauma or abuse; or a family history of mental health challenges (Clearinghouse for Military Family Readiness at Penn State, 2021). In addition, there are certain situations and instances that may increase a child’s risk for these concerns, such as family stress, chronic illness, grief and loss caused by death, or physical/sexual/emotional abuse (Youth.gov, n.d.a).

Parents and caregivers can help their children feel happy and positive about themselves by showing their children love and affection, spending time with their children, encouraging their children to talk about their feelings, and being interested in what’s happening in their children’s lives (Clearinghouse for Military Family Readiness at Penn State, 2021). Physical health is also an important component to maintaining good mental health. Just like you, as a parent, need to take care of yourself, you can help your child maintain healthy habits in their lifestyle, like being physically active, eating nutritious foods, and getting enough sleep (Clearinghouse for Military Family Readiness at Penn State, 2021).

Watch for Warning Signs

Mental health challenges can come with warning signs. Be sure to watch for any early warning signs that could indicate your child may be struggling with mental health challenges. Warning signs may include the following (Chung, 2024; Clearinghouse for Military Family Readiness at Penn State, 2021, 2022a, 2022b; Youth.gov, n.d.b):

  • Eating or sleeping too much or too little
  • Having problems concentrating
  • Struggling in school, or showing a dramatic drop in grades
  • Feeling afraid of or wanting to avoid school
  • Pulling away or withdrawing from people and usual activities they used to enjoy
  • Having low or no energy
  • Feeling numb or like nothing matters
  • Having unexplained aches and pains, or complaining of physically not feeling well over a long period of time
  • Excessively dieting or exercising, or having a fear of weight gain
  • Engaging in self-harm behaviors (such as cutting or burning their skin)
  • Engaging in risky or destructive behavior, alone or with friends
  • Having periods of highly elevated energy and activity, and requiring much less sleep than usual
  • Feeling helpless or hopeless
  • Using alcohol or drugs
  • Sexually acting out
  • Participating in illegal activities
  • Running away
  • Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
  • Yelling or fighting with family and friends, or wanting to spend much more time alone
  • Experiencing mood swings
  • Feeling anxious, or having persistent thoughts and memories they can’t get out of their head
  • Making inappropriate comments like “nobody would care if I was gone “or “I don’t deserve to live”
  • Hearing voices, or believing things that are not true
  • Thinking of harming themself, others, or the environment
  • Having suicidal thoughts

Additional Resources

Adolescent Mental Health: Parenting to Wellness

Adolescent Mental Health: Parenting to Wellness is a Thrive Initiative supplemental parent-education module that is designed to offer support to parents and caregivers of adolescents who experience mental health challenges.

Branch Out Parenting Program

Branch Out is a Thrive Initiative program that is specifically designed for parents, guardians, and caregivers of adolescents or children who are 10 to 18 years old. During adolescence, youth need their parents’ attention and support more than ever. Many changes and transitions occur during adolescence, so this phase of life is a time of excitement and anxiety—for youth and their parents. Throughout this program, information and parenting strategies are offered for parents to adapt as necessary to fit their child and their individual circumstances. Programming focuses on helping you learn communication skills and on encouraging you as you work with your adolescent to build a relationship that is centered around respect and trust.

CDC Mental Health Resources

The Centers for Disease Control and Prevention offers resources for adults and children to help them learn more about mental health or help them cope with mental health challenges.

Taking Care of You

This 3-minute mini-booster video module presents information to new parents and caregivers about the importance of taking care of themselves and practicing healthy behaviors, so they can more effectively care for their new baby.

SAMSA Hotline – Call or text 988

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889, is a confidential, free, 24-hour-a-day, 365-day-a-year, information service. It can be accessed in English and Spanish and is specifically  for individuals and family members who are facing mental health or substance-use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

References

Chung, R. J. (2024, March 4). Teen mental health: How to know when your child needs help. Healthychildren.org. https://www.healthychildren.org/English/ages-stages/teen/Pages/Mental-Health-and-Teens-Watch-for-Danger-Signs.aspx

Clearinghouse for Military Family Readiness at Penn State. (2021). Mental health [Module 4 of the Branch Out Online Curricula]. Clearinghouse for Military Family Readiness at Penn State.

Clearinghouse for Military Family Readiness at Penn State. (2022a). Part 2 – Parents’ Role in Helping Child Return to Wellness [Module 3 of the Adolescent Mental Health: Parenting to Wellness Online Curricula]. Clearinghouse for Military Family Readiness at Penn State. Clearinghouse for Military Family Readiness at Penn State. (2022b). Part 3 – Parental Self

Care [Module 4 of the Adolescent Mental Health: Parenting to Wellness Online Curricula]. Clearinghouse for Military Family Readiness at Penn State.

Office of the U.S. Surgeon General. (2024). Parents under pressure: The U.S. surgeon general’s advisory on the mental health and well-being of parents. https://www.hhs.gov/sites/default/files/parents-under-pressure.pdf

World Federation for Mental Health. (2024). World health mental health day 2024. https://wmhdofficial.com

Youth.gov. (n.d.). Risk and protective factors for youth. https://youth.gov/youth-topics/youth-mental-health/risk-and-protective-factors-youth

Youth.gov. (n.d.). Warning signs. Youth.gov. https://youth.gov/youth-topics/youth-mental-health/warning-signs

Fitness Personalities of Children–Aligning Parental Expectations

Engaging in regular physical activity is important for the health and well-being of children and aids in their cognitive and social-emotional development (Committee on Physical Activity and Physical Education in the School Environment et al., 2013). Encouraging children to be active at an early age can help them establish and build a foundation that could promote health and fitness throughout their lives.

Incorporating physical activity into everyday moments is one way to support movement and activity. For example, dancing to favorite songs, building and moving through obstacle courses, riding bikes, skipping, or going for walks to the park give children opportunities to move throughout the day. In addition, with your child, identify your child’s interests when it comes to being active, and have them try new and different activities. This exploration can be a fun learning process, especially while your child is young.

As your child ages and enters the school-age years, you may notice them gravitating towards certain activities or showing an interest in an activity or a sport. Your child’s personality traits, genetics, and athletic ability can influence their attitudes toward specific sports or activities, and your child will likely fall into one of the following fitness personalities (Nemours Kids Health, 2022):

  • The athlete: This type of child has identified a specific sport or activity that they enjoy, and they may show exceptional ability and choose to compete in this sport at a high level, such as participating on a travel team or high school team.
  • The casual athlete: This type of child is interested in being active, but they may not be an outstanding player and could become discouraged in a competitive environment.
  • The nonathlete: This type of child may not be interested in engaging in physical activity, or they may lack athletic ability, and a parent may need to encourage them to stay active.

Parents shape their child’s experiences and participation in sports from childhood through adolescence (Hardwood and Knight, 2015). Determining where your child’s fitness personality aligns regarding individual or group sports and/or activities could help you find the right activities for your child and ensure they get a suitable amount of physical activity (Nemours Kids Health, 2022). While there are some children who may want to excel in a sport, there are others who are happy with casual participation (Nemours Kids Health, 2022).

As a parent, talk with your child to learn about their interests and goals regarding participating in sports or physical activities. Understanding your child’s desires and perspectives can help you align your expectations to your child’s goals. For example, as a child you may have participated in baseball competitively and dream of your child doing this too. However, you may learn that your child doesn’t really like team sports or only wants to be a casual or social player. Furthermore, your child’s fitness personality for one sport or activity, or all sports or activities, may change and evolve over time.

In addition, consider incorporating physical activity into your family’s everyday routines. To accomplish this, you could take an evening bike ride or walk, turn on music and dance while you set or clear the table, or play active games after dinner like musical chairs or hide-and-seek. Being active as a family can help model positive behaviors, show children the importance of being active, and make physical activity a normal part of life.

References

Committee on Physical Activity and Physical Education in the School Environment, Food and Nutrition Board, Kohl, H. W., Cook, H. D., & Institute of Medicine. (2013). Educating the student body: Taking physical activity and physical education to school. The National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK201500/pdf/Bookshelf_NBK201500.pdf

Gao., Z., Chee, C. S., Norjali Wazir, M. R. W., Wang, J., Zheng, X., & Wang, T. (2024). The role of parents in the motivation of young athletes: A systematic review. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1291711

Harwood, C. G., & Knight, C. J. (2015). Parenting in youth sport: A position paper on parenting expertise. Psychology of Sport and Exercise, 16, 24–35. https://doi.org/10.1016/j.psychsport.2014.03.001

Nemours Kids Health. (2022). Motivating kids to be active. Nemours Kids Health. https://kidshealth.org/en/parents/active-kids.html

United States Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.).U.S. Department of Health and Human Services. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf