SPEAKIN’ OUT NEWS
A colorful drink labeled “fruit,” “sports,” or “vitamin” may appear healthy, but many children’s beverages contain more added sugar than experts recommend for an entire day.
Added sugar is different from the natural sugar in plain milk and whole fruit. Parents should check the “Added Sugars” line on the Nutrition Facts label. Four grams equals approximately one teaspoon. They should also examine serving size because some bottles contain multiple servings.
How much is too much?
• Younger than 2: Children should consume no added sugar. Water and age-appropriate plain milk are preferred. Fruit juice is not recommended before the first birthday.
• Ages 2–10: Current federal dietary guidance recommends avoiding added sugar. The American Heart Association advises that children ages 2–18 consume no more than 25 grams—approximately six teaspoons—daily. Because guidance differs, families should aim for as little added sugar as practical.
• Ages 11–18: The federal recommendation limits added sugar to no more than 10 grams per meal. The Heart Association’s 25-gram daily ceiling provides another helpful limit.
Juice deserves special attention. Although 100% fruit juice may contain no added sugar, it lacks much of whole fruit’s fiber. The American Academy of Pediatrics recommends no more than 4 ounces daily for ages 1–3, 4–6 ounces for ages 4–6, and up to 8 ounces for older children.
Frequent sugary-drink consumption contributes to tooth decay, weight gain, and increased risks of obesity and type 2 diabetes. Water should remain the primary source of hydration. Families can add berries, citrus, cucumber, or mint for natural flavor.