To Quench Thirst, Try Water First

What do you think when your kids want a drink?

Water should be your first choice. Children, however, often want something else, nutrition experts say. If so, try to make it milk.

That's not always easy, especially with teens, who seem to prefer soda to milk, hands down. Teenagers consume twice as much soda as milk, according to the American Dietetic Association (ADA).

Serve skim or 1 percent milk to children over age 2. Add a little chocolate syrup -- fat free -- for a hot or cold treat. For an after-school snack, make a shake with non-fat yogurt and fruit.

Juice can be a healthy choice. Be sure to read labels and select those that are 100 percent juice. Keep in mind that juice has the same amount of calories per ounce as soda. A cranberry sparkler -- half juice and half seltzer -- offers a refreshing drink with half the calories.

About soda: Treat it as a treat. And remember, colas and teas contain caffeine. Too much can affect young children's sleep or give them more energy than they need.

Pineapple Smoothies

1 cup fresh pineapple chunks

1 cup light vanilla yogurt

1 cup crushed ice

Put ingredients in a blender. Puree and pour. Makes two servings.

Pitcher-Perfect Iced Tea

4 tea bags: regular, decaffeinated or herbal

4 cups water

Bring water to a rolling boil. Pour water over tea bags in a teapot, pitcher or other 1-quart container. Let steep five to seven minutes. Remove tea bags. Chill. Makes four servings. (Add a little fruit juice for a new flavor.)