With all of the diet culture chatter going on these days, it's no surprise that parents are debating whether or not to feed their children sugar-free fruit juice. Sugar and other foods are classified as "evil" or "hazardous" in magazines, TV shows, in conversations, and even on children's shows.
In the end, categorizing foods as bad or hazardous, or giving moral weight to specific bodies or eating habits, is far more dangerous. It's also crucial to note that children of all body sizes require assistance in feeling autonomous in their eating choices.
Nutritional advice, as well as advice that promotes the development of a healthy connection with food, eating, and body, is not affected by a child's size. Here's everything you should know about sugar-free beverages.
Is it possible to get sugar-free fruit juice?
Fruit is naturally sweet since it contains sugar. If you're looking for 100% fruit juice, which is the type of juice that the American Academy of Pediatrics recommends for children, these juices will contain sugar from the fruit that was used to make them. Some companies opt to label juice as "no added sugar," implying that no more sugar has been added aside from that found in the fruit.
If a fruit drink says "sugar-free," that means it's flavored and sweetened with high-intensity sweeteners. These sugar-free drinks, which are mostly sold in conjunction with dieting, are not appropriate for children (and adults).
Recommendations for Fruit Juice
Fruit juice can be a fun, tasty, and even healthy addition to a child's diet. Here are some things to remember:
Encourage children to drink water as their primary beverage throughout meals.
Encourage them to drink whole fruit juice instead of juice as it contains textures and fiber that juice lacks.
Avoid putting juice in a bottle, sippy cup, or anything else that allows a child to sip for an extended amount of time—this can be difficult for both the child and the parent.
The maximum juices recommended by the American Academy of Pediatrics (AAP) are listed below, however, keep in mind that nutritional balance is based on an average of 1 to 2 weeks.
Juice Recommendations from the American Academy of Pediatrics
If your child is under the age of six months, no juice is allowed.
For infants aged 6 to 12 months, a maximum of 4 to 6 ounces per day should be given in a cup rather than a bottle.
For youngsters aged 1 to 6, a maximum of 4 to 6 ounces per day is recommended.
For children aged 7 to 18, a maximum of 8 to 12 ounces per day is recommended.
If your child is consuming more juice than the American Academy of Pediatrics recommends, try substituting whole fruit for some of the juice or mixing fruit juice with a tiny amount of water or seltzer and gradually increasing the amount of water. Keep in mind that your child's total nutrition is the average of everything they eat in a week.
If the juice is substituting a larger variety of foods, it's a good idea to work on replacing part of the juice with more variety. If, on the other hand, your child surpasses the requirements on some days but refuses juice on others, their intake will most likely average out to the recommendations over the course of one to two weeks.
Are Sugar-Free Beverages Safe for Children?
It's critical to remember that no matter how big or small a child's body is, the eating guidelines remain the same. Each child should be encouraged to trust their bodies, and specific meals should not be restricted or discouraged based on body size for one child but not for another. There are no exceptions when it comes to sugar-free beverages.
Sugar-free drinks are frequently advertised with a diet culture in mind, promoting weight loss and fad diets. If a child wants to try a sugar-free drink or if a family has these drinks in the house, it's vital to keep this marketing and language out of the dialogue.
Sugar-free drinks, in general, provide minimal benefits to children and adults, and study is ongoing to see if they have any health risks. The American Academy of Pediatrics recommends that children of all sizes focus on water as their primary beverage. If a youngster prefers diet soda or sugar-free juice, these drinks can be used as a reward but should be treated the same as their sugar-containing equivalents. Furthermore, regardless of a child's size, this is the suggestion.
Sugars that have been added
Other than concentrated fruit juices, there are no added sugars in 100 percent fruit juice. If a youngster does consume juice, the AAP recommends doing so. Some juices, on the other hand, will include additional sugars. These sweeteners are classified as "added sugars" and must be disclosed on most food labels for easy identification.
The American Academy of Pediatrics and the American Heart Association both recommend that youngsters consume no more than 25 grams (6 teaspoons) of added sugar per day. When negotiating high sugar intake days, keep in mind that a child's intake is more accurately an average over the course of 1 to 2 weeks.
Because added sugar is labeled on packaged foods, it's easy to check—especially when it comes to drinks. If a drink contains less than 100 percent juice or the label specifies that it is a beverage, cocktail, diluted juice, drink, punch, or soda, it contains added sugars. Other names for added sugars to watch for on the ingredients list of drinks your kids might like, in addition to high-fructose corn syrup, are:
Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit juice concentrates
Glucose
Honey
Invert sugar
Lactose
Malt syrup
Maltose
Molasses
Raw sugar
Sucrose
Sugar
Syrup
Keeping track of overall sugar consumption can be beneficial if used as a "big picture" technique. For example, if you observe that your child prefers higher added sugar items for each snack during the day, you may want to add another snack option to the mix.
But, in general, when you focus on diversity, this is the case. Additionally, an emphasis on diversity means less math for caregivers and more intuitive body trust and practice making decisions for children. Furthermore, feeding children is complex, and the ultimate goal should be to raise children who trust their bodies and do not associate food choices with moral significance.
Each parent will have to figure out what is best for their children. A licensed dietitian who specializes in working with families to foster healthy eating interactions is a terrific resource if you feel like you may use some help.
Read next: Everything a Sick Baby Requires
Comments