(StatePoint) Choosing healthy beverages for children and adolescents is just as important as choosing healthy foods, as it impacts everything from oral health to chronic disease risk. That’s why leading health and nutrition organizations developed new healthy beverage recommendations for families with children ages 5-18.
These evidence-based recommendations were created as part of a collaboration by experts at the Academy of Nutrition and Dietetics, American Academy of Pediatric Dentistry, American Academy of Pediatrics, and the American Heart Association, who were brought together by Healthy Eating Research (HER) with funding from the Robert Wood Johnson Foundation.
To make choosing healthy beverages easier for families, the organizations created these three categories:
Beverages to Drink
These beverages are recommended as part of a healthy diet because they provide essential nutrients, such as vitamins and minerals, and don’t contain added sugars.
- Plain drinking water is still the best option to keep kids healthy and hydrated. It’s also often the most accessible and affordable.
- Plain, pasteurized milk is another healthy option because it provides important nutrients that growing kids and teens need.
Beverages to Limit
- 100 percent fruit and vegetable juice can be part of a healthy diet, but daily consumption should be limited. Whole fruits and vegetables are generally better choices because they provide dietary fiber, contributing to a feeling of fullness.
- Plant-based milk alternatives like oat milk and almond milk should be limited because they are not nutritionally equivalent to cow’s milk, which provides essential nutrients that kids need to grow up healthy. Many also contain added sugars and non-sugar sweeteners, which are harmful to kids’ health. If your child is allergic to dairy milk or has a dietary restriction, talk to your doctor or registered dietitian about finding the plant-based milk alternative that is best for your child.
- Flavored milks, like chocolate milk and strawberry milk, should be limited because they contain high amounts of added sugars and non-sugar sweeteners. If your child does not like drinking plain milk, it’s best to consider other foods from the dairy group (like unsweetened yogurt) before offering flavored milk.
Beverages to Avoid
These beverages are not recommended as part of a healthy diet because they offer no nutritional value and have ingredients that can be harmful to kids and teens.
- Sugar-sweetened beverages, such as sports drinks, sodas, fruit drinks, fruitades, aguas frescas and sweetened waters are high in added sugars, which can put children at risk for dental cavities, and diet-related diseases like type 2 diabetes and obesity.
- Drinks with non-sugar sweeteners, such as aspartame, stevia and monk fruit, should also be avoided. Just because a drink is advertised as sugar-free doesn’t mean it’s healthier. In fact, new research shows non-sugar sweeteners may not help control body weight and may increase the risk of diet-related chronic diseases such as type 2 diabetes and heart disease.
- Drinks with caffeine or other stimulants like taurine should be avoided. These include energy drinks, energy shots, coffee, and tea. Evidence suggests that there is no safe amount of caffeine consumption for children under 18 and that even small amounts can lead to poor sleep quality, increased blood pressure, and depressive moods and anxiety.
You can learn more about healthy drinks at healthyeatingresearch.org.
“We all want our kids to grow up healthy, and research shows that what kids and teens drink is an important part of a balanced diet, not just what they eat. But there are so many drink products on the market, it can be hard to figure out what’s healthy and what’s not,” said Megan Elsener Lott, MPH, RDN, deputy director of HER. “These recommendations provide a gold standard based on the latest research and can be goals that families work toward together.”
