Jocey Mathern, Program Assistant
Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist

A balanced diet includes a variety of foods. Like foods, most beverages can fit into a healthful diet when chosen wisely. For instance, three-fourths cup of 100% fruit juice can count as a serving of fruit for children age 4 and older. The problem is, many children may be consuming too much juice, often in place of milk, water, fruits, or vegetables. While most 100% 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 would receive from food. Juices such as apple or pear juice contain high amounts of sorbitol, a nondigestible sugar alcohol, which may cause stomach upset or diarrhea in some children. For these reasons, most health care professionals recommend that parents limit the amount of juice their children drink.

How Much is a Serving of Juice?

Ages Amount ------------------------ 2 to 3 1/2 cup 4 and older 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% fruit juice. Products labeled "fruit or juice drink," "juice beverage," or "juice cocktail" may be mostly sugar water and only 5 to 10% juice. Grape and orange soda, and other fruit flavored soft drinks contain no juice.

Not all 100% 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% fruit juice fortified with vitamin C.

What's in a Serving of Juice?*

* Based on 3/4 cup serving of unfortified juice
** Recommended Daily Allowance for children ages 4 to 8

How much juice should you allow?

For children ages one and older, parents should try to limit juice to two servings or less a day. For infants, the American Dietetic Association suggests waiting to offer juice until they are 6 to 9 months old or are able to drink from a cup. Four ounces of vitamin C-rich juice a day is plenty for an infant. Keep in mind that some infants may not tolerate citrus juices well, in which case it would be best to wait until a child is one year old to offer juices like orange or grapefruit juice. Try a non-citrus vitamin C-fortified juice instead.

How can you limit the amount of juice your child drinks?

Try these tips:

• Offer juices less often or dilute them with water.
• Give water in place of juice in a special cup or bottle
• Serve fruits as snacks instead of juice.
• Serve milk at all meals.

About Juice Safety...

• Q: I read somewhere that people have died from drinking apple juice. How can I be sure the juice I buy is safe?
• A: It is true that juice has caused foodborne illness, but the juice that caused the outbreak you read about was not pasteurized. When fruit is squeezed to make juice, any bacteria present on the outside of the fruit may get into the juice. That's why, like milk, juice should be pasteurized to kill any harmful bacteria that may be present.

Currently 98 percent of juice is pasteurized. Unpasteurized juice is usually found at farmers' markets, or sometimes, in the refrigerated sections of grocery stores. Pasteurized juice includes frozen concentrates and juices in shelf-stable containers like juice boxes, bottles, or cans. Sometimes pasteurized juices are sold at refrigerator temperature.

As of November 1999, all unpasteurized juice products were required to carry a warning label stating that they are not pasteurized and may contain harmful bacteria, which may be especially harmful to children, the elderly, and those with weakened immune systems. To make sure your juice is safe, shop smart and look for any warning labels on juice containers.

Note: if you squeeze your own apple juice at home, be sure to follow correct canning/processing procedures as explained in the USDA's "Complete Guide to Home Canning". You can obtain this document from http://www.foodsafety.org/canhome.htm   or from your local county extension agent.

For more information about food and nutrition,
visit the NDSU Extension Service website:
http://www.ag.ndsu.nodak.edu/food.htm  

Sources:

American Dietetic Association. Feeding Your Baby: The First Year.1996.

Pennington, Jean. Bowes & Churches Food Values of Portion Commonly Used, 16^th Ed. Philadelphia: J.B. Lippincott Co., 1994.

Skinner, Jean D., Carruth, Betty Ruth, Moran III, James, Houck, Kelly, and Frances Coletta. "Fruit Juice Intake is Not Related to Children's Growth." Pediatrics, 103(1), 58-64: 1999.

U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition, and Food Safety Staff. "What Consumers Need to Know About Juice Safety." September 1998. Retrieved September 1, 1999 from the World Wide Web: http://vm.cfsan.fda.gov/~dms/juicesafe.html  

Fresh Squeezed Facts, February 2000

NDSU Extension Service, North Dakota State University of Agriculture and Applied Science, and U.S. Department of Agriculture cooperating. Sharon D. Anderson, Director, Fargo, North Dakota. Distributed in furtherance of the Acts of Congress of May 8 and June 30, 1914. We offer our programs and facilities to all persons regardless of race, color, national origin, religion, sex, disability, age, Vietnam era veterans status, or sexual orientation; and are an equal opportunity employer. This publication will be made available in alternative format for people with disabilities upon request (701) 231-7881.

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