Is Juice Healthy for Kids? 5 Reasons to Limit Fruit Juice

Juice comes from fruit, so it must be good for kids, right? Not quite. A small amount of 100% juice is OK for most children over 1 year old. But too much can cause problems. The American Academy of Pediatrics (AAP) says too much juice can lead to poor nutrition, obesity and tooth decay. Here are five reasons to keep juice small, and what your child can drink instead.

1. Juice has sugar but no fiber

When fruit becomes juice, the fiber is left behind. The AAP says 100% juice is very sweet and lacks fiber, an important nutrient found in whole fruit. It also says fruit juice offers no nutritional benefits over whole fruit.

That is why the CDC says whole fruits are healthier options for your child than fruit juices. An apple fills your child up and gives them fiber. A cup of apple juice goes down fast and leaves them wanting more.

2. Juice can hurt your child's teeth

The AAP says juice can raise the risk of tooth decay. The problem gets worse when kids sip juice all day. The AAP says toddlers should not be given juice from bottles or sippy cups that let them drink it easily throughout the day. It also says children should not be given juice at bedtime.

Never put your child to bed with a bottle. The AAP says sugars from a bedtime bottle stay on the teeth and can cause tooth decay. And remember to brush those little teeth every morning and every night.

3. Too much juice can crowd out healthy food

Kids can drink a lot of juice because it tastes good. But juice has calories, and a tummy full of juice has less room for real meals. The AAP says too much juice can add to poor nutrition and obesity. Children still need milk, vegetables, whole grains and protein foods to grow. Juice can't take their place.

For ideas on healthy meals, read our post on easy tips to help your kids eat healthier. Our post on preventing obesity in children has more tips too.

4. Juice teaches kids to love sweet drinks

The AAP says juice can cause a preference for sweeter flavors instead of plain water. It also says that once children are used to juice, it may be hard to limit it or get them to like plain water. The earlier kids learn to enjoy water, the easier it is.

5. Not every "juice" is really juice

Many drinks look like juice but are mostly sugar water. The CDC says juice labeled 100% juice comes straight from fruits or vegetables and has no added sugars. Drinks labeled juice drinks, fruit drinks or fruit flavored drinks do have added sugars, and the CDC says children should not have them. Always check the Nutrition Facts label and the ingredients list.

Also stay away from juice that is not pasteurized. The CDC says unpasteurized juice may have harmful bacteria that can cause severe diarrhea. The FDA says most juice sold in the US is pasteurized. But some fresh juice from juice bars, farmers' markets or health food stores may not be, and it must carry a warning label.

How much juice is OK?

The AAP gives these limits for 100% juice:

• Under 1 year: No juice at all.
• 1 to 3 years: No more than 4 ounces a day.
• 4 to 6 years: No more than 4 to 6 ounces a day.
• 7 to 18 years: No more than 8 ounces (1 cup) a day.

These limits come from the AAP's healthy drinks guide. If you give juice, serve it in a regular cup with a meal. The AAP also says juice should not be used to treat dehydration or diarrhea. If your child is sick with vomiting or diarrhea, see our post on vomiting in toddlers.

What should kids drink instead?

The AAP says the best drinks for young children are simple: water and plain milk. Here is how much the AAP suggests each day:

• 6 to 12 months: 4 to 8 ounces of water (½ to 1 cup). Breast milk or formula, but no cow's milk yet.
• 12 to 24 months: 8 to 32 ounces of water (1 to 4 cups) and about 16 ounces of whole milk (2 cups).
• 2 to 5 years: 8 to 40 ounces of water (1 to 5 cups) and 16 to 24 ounces of milk (2 to 3 cups).

The AAP says sugary drinks like soda, sports drinks, fruit drinks and lemonade are harmful to a child's health. They raise the risk of too much weight gain, cavities, heart disease, diabetes and fatty liver disease. It also says flavored milk has added sugars, and children under 2 should not have any added sugars.

Simple tips to cut back on juice

• Offer whole fruit instead of juice at snack time.
• Add water to juice to make it last longer.
• Keep juice for meals only, in an open cup.
• Give water when your child is thirsty. Add a slice of fruit for fun.
• Don't keep sugary drinks in the house.
• Drink water yourself. Kids copy what they see.

Looking for foods your child will enjoy? Try our list of 8 super healthy foods kids will eat.

Songs about healthy eating

Music can make healthy choices fun. In Let's Eat Healthy, five penguins visit the farmers market and sing that red apples "have a lot of fiber which is just what you need." The song also says cake is "not very healthy, but once in a while you can have a tasty treat." In Eat Your Veggies, kids learn that vegetables are "full of vitamins and minerals too." And Brush Your Teeth tells the story of Bebo the Penguin, who eats treats before bed, wakes up with a toothache and learns that brushing keeps cavities away. You can find more learning songs on our music page.

Questions Parents Ask About Juice

Can babies drink juice?

No. The AAP and CDC say babies under 12 months should not have any juice.

How much juice can a toddler have?

Children 1 to 3 years old should have no more than 4 ounces of 100% juice a day.

Is 100% juice healthy?

It has no added sugar, but it has no fiber. The AAP says it offers no nutritional benefit over whole fruit. A small amount with a meal is OK for kids over 1.

Is juice good when my child has diarrhea?

No. The AAP says juice should not be used to treat diarrhea or dehydration. Ask your child's doctor what to give.

Can I put juice in a sippy cup?

It's best not to. The AAP says toddlers should not have juice in bottles or sippy cups that let them sip all day, because it can hurt their teeth.

What is the difference between juice and a fruit drink?

The CDC says 100% juice has no added sugars. Fruit drinks, juice drinks and fruit flavored drinks have added sugars, and children should not have them.

What is the best drink for my child?

Water and plain milk. The AAP says these are the best choices for young children.

This post is for general information only. It is not medical advice. If you have questions about your child's health, please talk to your child's doctor.