Juice: What we really think & What you need to know
Juice and sugar-sweetened beverages (think drinks like soda, lemonade, and sports drinks) have a lot of sugar. Our bodies, big ones and little ones, don’t need it. The American Academy of Pediatrics says no juice under age 1, and we think you can live a happy life without juice at all!
Here are some reasons for avoiding this stuff:
- Drinking a lot of juice and other sugary drinks are documented to cause things like heart disease and type 2 diabetes
- Sugary beverages hurt our teeth and increase the risk of tooth decay (think cavities)
- Juice causes obesity and is sometimes called ‘empty calories’
- Juice fills kids up so they don’t have room in their tummies to eat real food or meals
But wait, I thought juice had vitaminsSometimes, but we’re not impressed. 100% fruit juice has a small amount of vitamins, but it also has a lot of added sugar. What is removed is actually the good stuff, like the skin and the pulp. This is where the vitamins are and there’s fiber. Think of an apple. To get a cup of juice you need 4 apples!
OK, so what can we do instead?We’ve got some ideas for how you can move away from juice and these drinks to others that are better for our bodies.
Swap idea: Move from juice to pieces of fruitMoving from apple juice to an apple has some sweet benefits. First, chewing! Just by chewing food it signals to our bodies we need to digest what is in our stomach. Pretty cool. It also sends signals to our brain that we are eating and should be feeling satisfied. Feeling this is one way we can assess our own hunger cues and know when we need to eat or stop.
Swap idea: Move from juice to flavored waterWe love fruit water at Foublie! There are so many fun ways to make it and it looks so pretty! Put water in a pitcher with some ice and add fruit. It’s that easy. It will keep for two days. Some nice combos are:
- Watermelon and basil
- Mint and orange
- Strawberries and lemon
Swap idea: Move from juice to watered down juiceSugar is addicting, so it is very likely that your child will not be happy if you stop juice all together if they are used to it. If you are having trouble weaning your child from juice, consider first diluting juice with water. Mix 1/3 cup of juice with 2/3 cup of water. Over time, your child will get used to the taste and be able to wean all together.
Just remember, in the long run, it’s really worth it to keep the amount of juice and sugary drinks to a minimumIf you want extra motivation or someone to troubleshoot with, remember our Foublie Coaches are here to help you. You’ve got this!
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