What do the new guidelines recommend?
The consensus statement offers healthy drinking habits for children 5 to 18 years old. Malkani notes that these are the first comprehensive healthy drink recommendations for this age group. The report breaks down beverages into three broad categories:
Recommended: plain drinking water and plain pasteurized milk
Kids between 5-8 should drink 2-5 cups of water and 2.5 cups of milk a day. Kids 9-13 should have 2.75-7.6 cups of water and 3 cups of milk a day. Kids 14-18 should have 3.6-11 cups of water and 3 cups of milk a day.
Plain drinking water is defined as “potable water that is unsweetened, unflavored, and fluoridated. Not all plain water sources are naturally fluoridated, but fluoridated water should be used when available. Examples include tap water, well water, or plain, unsweetened bottled or carbonated water.”
Plain pasteurized milk is defined as “cow’s milk and other animal-based milk that has been heated to a specified temperature and for a specified length of time to kill pathogens that may be found in raw milk, and to which caloric sweeteners, non-sugar sweeteners, or flavorings have not been added. Common varieties include whole milk (also known as Vitamin D milk), reduced fat (2%), low-fat (1%), and skim (fat-free).”
Limit: 100% juice, plant-based milk alternatives and sweetened flavored milks
According to the report, 100% fruit juice is lower in dietary fiber and more calorically dense than whole fruit and should be limited to three quarters of a cup or 1 cup a day, depending on age.
Plant-based milks are “only recommended when medically indicated (e.g., milk protein allergy) or to meet specific dietary patterns (e.g., vegan). Choose alternatives that are nutritionally similar to milk, such as unsweetened, fortified soy milk. Avoid plant-based milk alternatives containing added sugar or non-sugar sweeteners,” the guidelines advise.
Avoid: sugar-sweetened beverages, beverages with non-sugar sweeteners and beverages with caffeine and other stimulants
Sugar-sweetened beverages contain excess sugar and calories and are not recommended as part of a healthy child or adolescent diet, per the new guidelines.
Sugar-sweetened beverages are defined as “liquids to which any forms of sugar are added. Examples include sports drinks, soft drinks/sodas, energy drinks, fruit drinks, fruit-flavored drinks, fruitades, aguas frescas, sweetened waters, horchata, and sweetened coffee and tea drinks.”
Beverages with non-sugar sweeteners are those that contain any of the six approved by the U.S. Food and Drug Administration as food additives — saccharin, aspartame, acesulfame-K, sucralose, neotame and advantame — or three additional plant- or fruit-based high-intensity sweeteners — steviol glycosides, monk fruit and thaumatin.
“Beverages with non-sugar sweeteners (NSS) may also be called diet sweeteners, non-nutritive sweeteners, no- or low-calorie sweeteners, or artificial sweeteners,” the guidelines note.
Why kids 18 and under shouldn’t have caffeine
Caffeine from coffee, tea, energy drinks, soda and other beverages is not essential for children and adolescents.
According to HER, the increasing popularity of energy drinks has caused a rise in caffeine consumption among pre-teens and teens over the last decade.
“Research has shown that among teens, beverages with caffeine can lead to poor sleep quality, increased blood pressure, depressive moods, anxiety, elevated heart rate, heart palpitations, digestive issues and dehydration in both kids and teens,” says Malkani.
Additionally, beverages containing caffeine often have excess calories and added sugar, which contributes to negative health outcomes.
Tip for parents
These HER beverage recommendations are the gold standard for feeding children, but any step a family takes towards that goal is a step in the right direction, experts say. Here are some small ways to start:
- Swap out one sugary or caffeinated drink a day with a healthier alternative. For example, swap flavored seltzer for soda.
- Teach children the importance of healthy eating habits from a young.
- Teach kids about the risks of consuming too much caffeine and encourage them to scale back as much as possible.
- Malkani recommends adding sliced fresh fruit, frozen berries or fresh herbs to water for a flavor boost.
- “Offering colorful, reusable water bottles with fun, decorative water bottle stickers can make drinking water more appealing,” Malkani suggests.
- Parents can model healthy behavior by making healthy beverage choices for themselves, says Malkani.
Conclusion
The new guidelines from Healthy Eating Research provide parents with a comprehensive guide to choosing healthy beverages for their children. By following these recommendations, parents can help their kids develop healthy habits that will benefit them for the rest of their lives.
Frequently Asked Questions
Q: Can I still give my kids 100% fruit juice?
A: Yes, but it should be limited to three quarters of a cup or 1 cup a day, depending on age.
Q: Can I give my kids plant-based milk alternatives?
A: Yes, but only if medically indicated or to meet specific dietary patterns, such as vegan. Choose unsweetened, fortified alternatives like soy milk.
Q: Should I limit or avoid sugar-sweetened beverages?
A: Yes, avoid them altogether as they contain excess sugar and calories.
Q: Should I let my kids consume caffeine?
A: No, avoid caffeine entirely until they are 18 years old. Caffeine can lead to poor sleep quality, increased blood pressure, and other negative health outcomes in children and adolescents.
