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In a time when sugary drinks and trendy plant-based alternatives are widely available, health experts have reaffirmed that plain cow’s milk, water, and limited amounts of vegetable juice remain the best beverage choices for children and teens.
A panel of experts, convened by Healthy Eating Research, a national program of the Robert Wood Johnson Foundation, recently issued a comprehensive set of beverage recommendations for children and adolescents aged 5 to 18. This panel included representatives from esteemed organizations such as the Academy of Nutrition and Dietetics, the American Academy of Pediatric Dentistry, the American Academy of Pediatrics, and the American Heart Association.
Scientific Backing for Recommendations
Following a meticulous five-month review of scientific literature, the expert panel concluded that water should be the “primary beverage for meeting hydration needs.” Recommended daily water intake varies between 16 and 88 ounces, depending on a child’s age and sex. Tap water is preferred due to its affordability, eco-friendliness, and often-added fluoride, which helps prevent tooth decay.
Additionally, plain pasteurized milk—preferably low-fat or fat-free—was highlighted for its essential nutrients, including calcium, vitamin D, and protein. The panel emphasized that while 100% fruit or vegetable juice is acceptable, it should be consumed in moderation due to its high calorie content.
Beverages to Avoid
Despite the growing popularity of plant-based milk alternatives, the experts warned that drinks like almond and oat milk lack key nutrients found in dairy. These should only be used as replacements when medically necessary. Flavored and sweetened milk was also discouraged due to added sugars.
The panel strongly advised against sugar-sweetened beverages such as sodas, energy drinks, and sports drinks, as these contribute to obesity and other health risks. Caffeinated drinks, which can negatively impact sleep, mental health, and cardiovascular health, were also not recommended for children and teens.
Health Experts Weigh In
Amy Reed, a pediatric dietitian and spokesperson for the Academy of Nutrition and Dietetics, emphasized the importance of making healthy beverage choices: “Choosing healthy beverages for children is just as important as choosing healthy foods.”
For more information on children’s healthy beverage choices, resources are available at Children’s Minnesota and other pediatric health organizations.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Parents and caregivers should consult healthcare professionals for personalized dietary recommendations for their children.
