Is fruit juice a good way to give kids the nutrients they need … or is it full of excess sugar that they should avoid? With all of the types and brands and flavors available in the supermarket, it can be hard to tell the difference.
TODAY.com asked experts (and moms!) which fruit juice is the healthiest for kids to drink. Interestingly, the experts say that the type of juice is less important than the composition of the juice.
“If I give my kids juice, which I don’t do very often, it has to be 100% fruit juice. That means it doesn’t contain any added sugar and is made from just the fruit,” says Natalie Rizzo, a registered dietitian and nutrition editor at TODAY.com.
“Still, I prefer that my kids get their calories from food that fills them up and provides other nutrients than from drinks,” she says.
What Is the Harm in Giving Kids Fruit Juice?
According to Malina Malkani, pediatric dietitian and author of “Safe and Simple Food Allergy Prevention,” giving your child fruit juice “can quickly add up and lead to excessive sugar intake.”
There’s another potential problem with serving your children fruit juice.
“An issue with most juices is that the fiber from the whole fruit is stripped away during processing,” she says. “That lack of fiber can lead to excessive calorie intake from juice, since consuming calories in beverage form doesn’t generally fill you up as much as eating the actual food.”
Should You Dilute Kids’ Juice?
“Diluting 100% juice with water can be a wise choice,” says Malkani.
“Experts from the American Academy of Pediatrics, Academy of Nutrition and Dietetics, American Academy of Pediatric Dentistry and American Heart Association, came together to release new evidence-based recommendations for what kids ages 5 to 18 should drink as part of a healthy diet,” she explains. “Water-diluted juice provides hydration with fewer calories and less sugar.”
Even so, diluted juice is still a danger in larger quantities.
“If a child is drinking juice as their primary beverage source, consuming multiple times a day, then dilution may be helpful,” says Kristin Kirkpatrick, former lead dietitian at Cleveland Clinic and founder of KAK Consulting. “However, if juice is looked at the same way many parents look at dessert — as a treat, to consume less frequently — dilution may not be necessary.”
Is There a Difference Between Products Labeled “Juice” and “Kids’ Juice”?
“Kids’ juice is often diluted, may have additional nutrients added and may be smaller in portion size,” says Kirkpatrick. Even so, she adds, “This option may still not be as ideal as water.”
If you’re trying to decide which type of juice to buy for your child, Kirkpatrick suggests looking at the label.
What Should Parents Should Look for When Purchasing Fruit Juice for Kids?
Parents should select juices that have the fewest ingredients, least processing and lowest total grams of sugar.
Malkani suggests checking the portion sizes. She says, “4 to 6 fluid ounces is the recommended daily maximum for ages 5 to 8, and 6 to 8 fluid ounces for ages 9 to 13, according to Healthy Eating Research.”
Many juice companies have slick marketing campaigns about boosting kids’ brain function, for example, but Kirkpatrick warns parents to resist using juice as a shortcut to health.
“Instead, focus on getting nutrients for better bone, brain and heart health through unprocessed foods such as fruits and vegetables,” she says. “Learning early in life that an orange may be a better than orange juice can be very valuable later in life.”
What Is the Healthiest Type of Fruit Juice for Kids?
Neither Kirkpatrick nor Rizzo singled out a type of fruit juice as being healthier for kids than others. Both cited the makeup of the drink — ideally 100% fruit juice without added sugar or sweeteners — as being more important than the type of fruit used.
Making juice at home is often healthier. “Freshly-squeezed orange juice may be a better option than store-bought orange juice,” says Kirkpatrick.
Malkani, however, does have a fruit juice preference for kids.
“If serving juice, it’s smart to choose a type that provides under-consumed nutrients and helps relieve common childhood ailments, like constipation,” Malkani says. “100% prune juice is a good source of both potassium (to help support nerve, muscle, and heart function) and fiber (to help maintain digestive health), and has been proven to prevent and relieve constipation naturally.”
If making fresh-squeezed orange juice doesn’t work with your schedule and your kids object to prune juice, Rizzo suggests a different drink entirely.
“I’ve found that some kids like unsweetened flavored seltzers, and that’s definitely a healthier alternative,” she says.
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