Juice has somehow become a bit of a controversial food — who knew? It’s demonized in the diet world, but recommended as a source of nutrients in the nutrition world. So, just like many foods, the consumer is left with the question of what to believe. Whole fruits are always going to top juice for nutrient value, but that doesn’t mean that a healthy diet for active kids can’t include a serving of juice each day. Here’s a quick run-down on juice for active kids.
Nutrition in Juice
First things first on juice — they are not created equal. Just think about all of the different types of “juice” that are available. It’s important to distinguish between what is a real juice and what is a fancy excuse for sugar water.
The absolute number one piece of criteria to look for in your juice is — 100% JUICE
- Nutrients: If you’re lucky, you’ll get much more than the standard vitamin C. Carrot juice will have vitamin A and you will find many juices fortified with other nutrients such as calcium, vitamin D, and fiber.
- Carbohydrates: Contrary to the opinions in the adult world, carbs are essential for active kids. Whether your kids are in sports, marching band, or spending long hours working in the summers, they need carbs to keep them going and sometimes food doesn’t sit right.
- Hydration: One of the most important benefits of juice is extra hydration. It can be challenging to get kids to drink the amount of water they need in a day, so juice can help fill those hydration gaps.
Best Juice for Active Kids
Here’s a breakdown of some popular juice types and what you should be looking for:
Orange Juice
Better known as OJ, orange juice can be a nutritious option for kids. Orange juice is naturally high in vitamin C, which is essential for recovery and muscle repair. Amp up your OJ game at home by buying OJ that is fortified (vitamins added in) with calcium and vitamin D. These are two nutrients that are low in a typical adolescent’s diet, so try and get it anyway you can.
Apple or Cranberry Juice
You might think that apple or cranberry juices have no redeeming qualities at all, but they will provide 100% of the daily value of vitamin C. Don’t forget the hydration benefit from a simple juice like apple or the tang of cranberry that kids love.
Vegetable Juice
While this might seem like an adult juice, kids love vegetable juice, like V8. This is a great option because it comes in small cans, has a low sodium option (but not necessary for active kids), and it provides vitamin C, potassium, and vitamin A. Aside from the lower carb count on a juice like this, it’s a great alternative if a kid doesn’t like sports drinks.
Juice/Water Blends
If you were one of those parents who were cutting juice with water when your kids were toddlers, you were way ahead of your time. Now, it’s pretty much the norm and you can buy it this way. This is a convenient option to get more hydration into your kids, by adding a little sweetness. The bottle or box may have a percentage of the drink that’s juice, just ensure they are not adding any sugar to sweeten it up.
What to Look for When Purchasing Juice
- Non-nutritive Sweeteners: This is a personal preference on whether you allow your kids to consume these. Some juices for kids have other sweeteners, so turn that bottle or box over and look to see if a n0n-nutritive sweetener, like stevia or monk fruit has been added.
- Cocktails: No, this is not a reference to a “hard” juice, but some juice cocktails have the exact same packaging as the 100% juice, but with the word “cocktail” in tiny little letters. They are cheaper and have more added sugar. Not the best choice for kids.
- Added Fiber: This is a great addition to some juices. Of course, one of the big arguments against juice is the negation of the fiber when a whole fruit is juiced. Some companies have decided to add some fiber back into gain the gut health benefits that were lost.
- Additives: ALWAYS look at the label to ensure you are only getting juice. Some companies have started adding unnecessary ingredients to juice products marketed to teens, like amino acids and caffeine. You will also see buzz words, like clean and cleanse. Stay away from those.
