By Jessica A. Schreck, RD
As a Registered Dietitian I am constantly being asked to weigh in on fruit juices, vegetable juices, home juicing etc. The American Academy of Pediatrics says to limit juice to 4oz daily. Does this mean any juice, 100% juice, and what about for adults?
Here are some facts about juices. Many healthy foods such as fruits, vegetables, and dairy products contain natural sugars. These have their rightful place in a healthy balance diet, whereas added sugars can be controversial and should be limited. Various studies show that diets high in added sugars can lead to weight gain, diabetes, and heart disease. Added sugars creep their way into many beverages such as soda, sweetened fruit juices/drinks, energy drinks, and sports drinks. These choices offer little health benefit or nutritional value and are full of excess and unnecessary calories.
What about 100% fruit juices? Although they do contain natural sugars and vitamins and minerals that soda and other sugary beverages don’t have I am still not a fan. I always tell clients that it is better they eat the fruit than drink it! This way you are full, you are getting fiber, and you are getting the experience of having something fresh. Water is best for hydration, however for those “sodaholics” I suggest plain seltzer water with a splash of 100% juice to get that fizz with a little bit of sweetness. Even making a smoothie with whole fruit you can drink is better as you are getting that fiber and feeling of satiety.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu