Fruit Juice or Soda Pop? What’s the Difference?
Basically…nothing.
Four ounces of lemon lime soda has 46 calories and 12.6 grams of sugar.
Four ounces of pure apple juice has 60 calories and 13 grams of sugar.
This fact, among other reasons—like dental cavities, and studies citing fruit juice as a gateway drink to soda, has led the American Academy of Pediatrics (AAP) to make new recommendations about offering fruit juice to infants, and children up to age 18 years of age:
- Babies younger than 1 year should not have juice at all.
- One to 3 year olds should be limited to 4 ounces daily, and 6 ounces for 4 to 6 year olds.
- For 6 to 18 year olds, only 8 ounces are advised.
This is a surprise if you are a parent who thought 100% fruit juice was healthy! Interestingly enough, there is no convincing evidence that fruit juice is tied to obesity—it’s just that, according to the AAP, juice has no essential role in healthy balanced diets. And don’t be fooled by claims that juice is way to get vitamins—vitamins can be added to anything!
What’s the goal?
The AAP and other nutrition experts want kids to learn how to eat fresh foods.
Don’t assume fruit juice is equal to fruit. Compared to apple juice, a half cup of sliced apples has 30 calories, 5.5 grams of sugar, and it also has 1.5 grams of fiber for that feeling of fullness.
You’ll still see, at least for a while, the government advice in the Dietary Guidelines for Americans saying for kids ages 2 years and older that one cup of 100% fruit juice is the same as a serving of fruit—but they do urge, for now, that at least half of the recommended amount should come from actual fruit.
Bottom line?
Only offer 100% fruit juice on special occasions, particularly if you have a child at high risk for tooth decay.
