Childhood obesity is no longer just a concern in developed countries – it’s a growing challenge in South Africa too.
According to the World Health Organisation (WHO), the number of children and adolescents aged 5–19 who are overweight or obese has risen dramatically worldwide. Closer to home, around 16% of children aged 5–9 and 22% of those aged 10–14 are overweight or obese.
These are not just numbers. They represent children at increased risk of type 2 diabetes (T2D), high blood pressure, joint strain, liver complications and emotional difficulties that can persist into adulthood. The WHO cautions that children who are obese are far more likely to become obese adults, placing them at greater risk of serious non-communicable diseases later in life.
The sugary drink trap
When parents think about unhealthy weight gain, they often blame junk food. But one of the biggest contributors is frequently overlooked – sugary drinks.
We pay close attention to what’s on a child’s plate, yet what’s in their lunchbox bottle can quietly add just as many kilojoules. Liquid calories don’t create the same feeling of fullness as solid food. That means children can consume significant energy without feeling any less hungry.
The numbers are revealing. A 250 ml serving of apple juice contains around 117 calories. Orange juice has about 112 calories, while a fizzy soft drink delivers roughly 91 calories. A 250 ml energy drink contains about 108 calories and a milkshake of the same size can deliver up to 306 calories. Even a fruit smoothie may provide around 162 calories, depending on the recipe.
Many children drink more than one of these beverages a day – and bottles are often larger than 250 ml. Before breakfast, lunch or snacks are even considered, hundreds of extra calories may already have been consumed.
But the concern goes beyond kilojoules. It’s also about habit. When sweet drinks become part of everyday life, taste preferences shift. Water begins to seem “boring” and naturally unsweetened options struggle to compete. Over time, that preference for sweetness becomes entrenched.
Small swaps, real difference
The good news is that meaningful change doesn’t require drastic measures. It often begins with simple, consistent swaps.
While children’s calorie needs vary by age and activity level, beverages can make up a disproportionate share of daily energy intake. Just two sugary drinks a day can substantially increase overall calorie consumption.
This is where Rooibos stands out. Naturally caffeine-free and free from added sugar, plain Rooibos contains virtually zero calories. Unlike fruit juices, soft drinks or energy drinks, it doesn’t add to daily sugar intake. Yet it still offers flavour and refreshment.
Served warm in winter or chilled in summer, Rooibos fits effortlessly into everyday routines. It can be poured into a school bottle just like juice, without the hidden calorie load. This isn’t about banning treats. It’s about changing the default. When Rooibos replaces sugar-heavy beverages most of the time, children’s overall sugar intake drops naturally, without them feeling deprived.
More than just a drink
Rooibos is also remarkably versatile. It doesn’t need to stay in a mug. Brewed and cooled, it can form the base of smoothies instead of fruit juice, significantly lowering calorie content while still delivering flavour. It can be frozen into ice lollies, added to oats or incorporated into healthier snack ideas.
Beyond being naturally calorie-free, Rooibos contains antioxidants and is gentle on young systems, making it suitable for the whole family.
Here are three simple ideas that turn Rooibos into refreshing smoothies and slushies for lunchboxes or weekend treats:
Rooibos & Mango Slushie
A naturally sweet, tropical treat made with ripe mango – no syrup required.
Ingredients:
3 cups boiling water
6 Rooibos bags
1 large ripe mango, chopped
100–150ml 100% orange juice (optional, for blending)
Optional: 1–2 soaked Medjool dates or 2 tbsp unsweetened apple purée
Method:
Steep the Rooibos bags for 5–10 minutes, then cool completely. Blend the mango (and optional dates or apple purée) until smooth. Stir into the cooled Rooibos, pour into ice trays and freeze overnight. Blend frozen cubes with a small splash of orange juice or water until thick and slushy. Serve immediately.
Health tip: The sweetness comes mainly from the mango, providing fibre and nutrients rather than added sugar.
Rooibos & Strawberry Slushie
Bright, refreshing and naturally fruity.
Ingredients:
3 Rooibos bags
1 cup boiling water
1 cup frozen strawberries
1 cup ice
Juice of half a lemon or lime
Optional: ½ ripe banana or 1–2 soaked dates
Method:
Brew the Rooibos and cool completely. Blend with strawberries, ice, lemon juice and optional banana or dates until thick and icy. Serve immediately.
Health tip: A ripe banana adds natural sweetness and creaminess without refined sugar.
Rooibos & Fruit Smoothie
A vitamin-rich breakfast or after-school refresher that’s gentler on blood sugar levels.
Ingredients:
1 cup cooled Rooibos
3 frozen strawberries
1 kiwi, peeled
1 orange, segmented
Pinch turmeric
Optional: ¼ ripe banana or 1 tbsp unsweetened nut butter
Method:
Blend until smooth and serve.
Health tip: With the natural sweetness of fruit, additional sweetener is usually unnecessary.
These recipes, which were created by Tarryn Kay Trussell van Louw (@tkskingdom), have been slightly adjusted to make them a little healthier.
One choice at a time
Childhood obesity is complex and influenced by many factors, but meaningful change begins with daily habits – especially what children become accustomed to drinking, and sometimes it starts with something as simple as choosing what we pour into a cup.