North Dakota State University

Fresh-Squeezed Facts

Fresh-Squeezed Facts

A balanced diet includes a variety of foods. Like foods, most beverages can fit into a healthy diet when chosen wisely.

For instance, three-fourths cup of 100-percent orange juice can count as a serving of fruit for children four and older. The problem is, many children may be consuming too much juice, often in place of milk, water, fruits of vegetables.

While most 100-percent fruit juices contain Vitamin C and some minerals, they often lack the fiber that whole fruit contains.

According to recent research, children who drink large amounts of juice have higher intakes of certain vitamins and minerals; however, children who consume too much juice may not be hungry and will miss out on other important nutrients.

Their bodies contain amounts of sorbitol, a nondigestible sugar alcohol, which may cause stomach upset or diarrhea in some children. For these reasons, most healthcare professionals recommend that parents limit the amount of juice their children drink.

How much is a serving of juice? For children 2-3 years old, on serving is ½ cup. For 4-year-olds, and over, a serving is 3/4 cup.

Are all juices created equal? Definitely not! Manufacturers of juice beverages are required to list the percentage of juice on the label of their product. Look for juices with labels that say 100 percent fruit juices.

Products labeled "fruit or fruit drink," "juice beverages," or "fruit cocktail" may be mostly sugar water and only five to ten percent juice. Grape and orange soda and other flavored drinks contain no juice.

Not all 100 percent fruit juices are equal either. Grape and apple juices contain little Vitamin C and are naturally higher in sugar than most other fruit juices.

On the other hand, orange juice is naturally low in sugar and high in Vitamin C and potassium. The most nutritious juice for your money, therefore, is 100 percent fruit juice fortified with Vitamin C.

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