Most kids adore juice. It’s sweet, refreshing, and seemingly wholesome—especially when the label boasts “100% fruit juice.” But when it comes to serving juice to children, less is definitely more.

The American Academy of Pediatrics (AAP) recently updated their recommendations for fruit juice consumption, and the advice is clear: no juice for babies under 12 months and limited juice for older children. This change, the first major update in 16 years, emphasizes the need for parents to rethink juice as a healthy beverage.

Why Limit Juice?

While juice is often marketed as a healthful option, pediatricians warn that it comes with potential risks, especially for young children. Even 100% fruit juice, though free of added sugars, is naturally high in sugar and lacks the fiber and nutrients found in whole fruit.

According to Dr. Steven A. Abrams, MD, FAAP, co-author of the AAP’s policy statement, “Excessive fruit juice consumption can lead to excessive weight gain and tooth decay.” Dr. Melvin B. Heyman, MD, FAAP, adds, “Parents may perceive fruit juice as healthy, but it’s not a good substitute for fresh fruit and just adds more sugar and calories.”

Some of the key concerns about juice include:

• Tooth Decay: The high sugar content in juice can contribute to cavities, especially when kids sip it throughout the day.
• Poor Nutrition: Juice lacks the fiber and protein that whole fruit provides, making it “empty calories.” It fills children up without offering substantial nutritional value, potentially reducing their appetite for more balanced meals.
• Weight Gain: The extra calories from juice can contribute to unhealthy weight gain in children over time.

AAP’s Juice Recommendations

The AAP has set clear guidelines for how much juice is appropriate for children at different ages:

• Under 12 Months: No juice at all unless recommended by a doctor. Babies should stick to breast milk, formula, or water as needed.
• Ages 1-3: Limit juice to no more than 4 ounces (half a cup) per day. Whole fruits are strongly encouraged instead.
• Ages 4-6: No more than 4-6 ounces (up to ¾ of a cup) per day.
• Ages 7-18: Juice should be limited to 8 ounces (1 cup) per day, as part of a balanced diet.

What Can Parents Do Instead?

If your child loves juice, cutting back can feel daunting. But there are easy ways to make the transition and encourage healthier habits:

1. Offer Whole Fruits: Whole fruits like apples, oranges, and berries provide fiber, vitamins, and a more satisfying eating experience. Sliced fruits or fun fruit skewers can make them more appealing.
2. Dilute Juice: For older kids who are used to juice, try diluting it with water to reduce sugar intake. Gradually increase the water-to-juice ratio over time.
3. Encourage Water: Make water the go-to beverage for your family. Add a splash of citrus or cucumber slices to make it more exciting.
4. Serve Milk: Milk (or fortified plant-based alternatives) provides calcium and other essential nutrients that juice lacks.
5. Be a Role Model: Kids often mimic their parents, so choose water or whole fruits for yourself to set a healthy example.

Rethinking Juice as a Treat

Instead of seeing juice as a daily staple, think of it as an occasional treat—something to enjoy sparingly. By making small, intentional changes, you’ll help your child develop a healthier relationship with food and beverages while protecting their teeth and overall health.

Remember, a healthy diet doesn’t mean cutting out fruit entirely! The natural sweetness, fiber, and nutrients in whole fruit make it the perfect addition to your child’s daily meals and snacks. With a little effort, you can ensure your child gets all the benefits of fruit—without the downsides of juice.