From expansive beverage aisles at grocery stores to cooler cases full of brightly labeled bottles at corner markets, options for what to drink are seemingly endless.
Newly released Healthy Eating Research (HER) guidelines, which are based on a review of the current research by a group of experts from leading children’s health and nutrition organizations, provide beverage recommendations for children ages 5 to 18. The new recommendations categorize beverages into three groups, recommended, limit and avoid. The HER guidelines aim to promote healthy hydration habits and reduce the negative effects of some drinks on youth.
Ultimately, plain drinking water and pasteurized milk are the only beverages that are recommended. The benefits of water in maintaining bodily functions, such as regulating temperature, supporting digestion and keeping joints lubricated is well-known science. These new guidelines reinforce the idea that water should be the go-to choice for children of all ages. It’s a simple, low-cost way to ensure hydration without unwanted added sugar and additives found in many popular drinks.
The guidelines specify that kids may consume two-and-a-half to three cups of unsweetened pasteurized milk daily. While not the focus of the report, a child consuming three cups of milk daily in addition to yogurt, cheese and other dairy products may be overconsuming within the dairy category. Milk provides essential nutrients like calcium and vitamin D, which are crucial for bone growth and development. Milk can be an especially important beverage for growing children, providing calories and an excellent source of protein.
Beverages to limit include 100% juice, plant-based milks and sweetened flavored milks. While 100% juice contains no added sugar or additives, it is lower in dietary fiber and more calorically dense than whole fruit. Therefore, it’s recommended to limit daily consumption of 100% juice to three-quarters of a cup to one cup depending on age.
Plant-based milks include beverages made from grains, beans, nuts and seeds. They are often fortified to try to achieve a nutritional value similar to dairy milk. Plant-based milks serve as an alternative to dairy milk for those with medical issues, dairy allergy or vegan diets. However, the nutritional value of plant-based milks varies widely so it’s important to check the Nutrition Facts food label for the best option.
Both sweetened dairy and non-dairy milks should be limited as they are a source of added sugar. However, flavored and sweetened milks are more palatable and, on an individual basis, can serve a role to improve the nutrition of kids who struggle to get enough calories and nutrients.
Beverages for children and teens to avoid include sugar-sweetened beverages, beverages with non-sugar sweeteners and beverages with caffeine and other stimulants. Sugar-sweetened beverages like soda, fruit drinks, aguas frescas and sweet tea are discouraged because they can contribute significantly to excess calorie intake resulting in health issues like type 2 diabetes, tooth decay and heart disease. In addition, these beverages provide little nutritional value and have the potential to displace foods and beverages that contain essential nutrients.
Non-sugar sweeteners, also known as no- or low-calorie sweeteners or artificial sweeteners, like saccharin, aspartame and sucralose should be generally avoided by kids due to potential negative effects of long-term use such as disruption to the gut microbiome.
The popularity of energy drinks over the past decade has led to a surge in caffeine intake among adolescents and teens. Caffeinated beverages like coffee, some teas, energy drinks and energy shots can lead to or worsen sleep problems, increased blood pressure, anxiety, elevated heart rate, digestive concerns and dehydration among other concerns. Plus, many caffeine-containing drinks also have excess calories and sugar.
The main takeaway from these new guidelines is that kids and teens should be drinking plain water, flat or sparkling, and milk primarily. Plant-based milk, flavored sweetened dairy milk and 100% juice should be consumed on a limited basis. Finally, we should steer kids and teens 18 and under away from sugar-sweetened beverages and caffeinated drinks as they come with increased risk. As adults, we can make these healthier options for hydration available for people of all ages to enjoy as a way to serve as positive role models to children.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.