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H2O on
the Go!
"I'm thirsty!" (Family Features) - How many times do parents hear that comment as they shuttle their children back and forth to after-school activities or Saturday soccer games? To quench all those cries and complaints, experts suggest keeping kids well "watered" throughout the day. "Whether it's summer, winter, spring or fall, good hydration is critical for children, especially when they're active and on the go," say dietitians Janice Newell Bissex, M.S., R.D. and Liz Weiss, M.S., R.D. Perhaps the easiest and most convenient way to remind busy children to "drink up" is to pack a bottle of water in their backpacks or sports bags before they rush off for school or other activities. At zero calories, a bottle of cool, refreshing water is a smart choice. "Childhood obesity is at an all-time high in this country, so parents need to be mindful of the types of beverages they offer their kids. Loading up on sugary, artificial drinks packs on the calories, so it's important to choose wisely," add Bissex and Weiss. The average can of soda pop contains 150 calories. Since an elementary-school-age child typically consumes about 1,200 calories a day, drinking one can of soda would represent over 10 percent of the child's total daily calories. "If your children drink one soft drink a day, try weaning them to one a week," suggest Bissex and Weiss. "After one year alone, they'll skim almost 50,000 calories and a whopping 65 cups of sugar from their diet." As dietitians and moms, Bissex and Weiss know that substituting a no- calorie, all-natural beverage such as bottled water for a sugary drink can help children maintain a healthy body weight. "For quick and handy thirst quenchers, keep a cooler in the kitchen or bring a case of bottled water, packed in your vehicle, to take wherever you go," they advise. Calories Do Count! Average calories and sugar for a 12-ounce grab-and-go beverage:
Water, Water Everywhere The
U.S. Food and Drug Administration mandates that only water from
a natural spring source meeting specific criteria can be labeled
as spring water. Look for these bottled spring waters in your
area. For more information, check out www.nestle-watersna.com.
Five Weeks to Change 
In their new cookbook, "The Moms' Guide to Meal Makeovers" (Broadway
Books, 2004), and on their Web site www.mealmakeovermoms.com,
Bissex and Weiss suggest taking small, easy steps to positive change
in the way children eat and drink. Follow one new step each week
for a healthy meal makeover:
Week One: Add one extra serving of fruit each dayWeek Two: Add one extra vegetable serving each day Week Three: Add one healthy beverage a day Week Four: Include one healthy snack each day Week Five: Serve one extra high-fiber grain food each day 
Strawberry Banana Smoothie
When you offer caloric beverages to children, consider delicious,
nutritious options like this one.
6 fresh strawberries, washed and hulled1 ripe banana 1 cup lowfat vanilla yogurt 3/4 cup chilled Perrier Mineral Water Blend strawberries, banana and yogurt at high speed until smooth. Stir in chilled water, pour into cups and serve. Serves 3 Tip: For a frozen treat, pour the Strawberry Banana Smoothie into individual 4-ounce paper cups, insert a wooden stick in the center of each and freeze. When frozen, peel off the paper cup and eat as a frozen pop. SOURCE: Nestlé Waters North America
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