Kids and Juice: Friends or Foes?

There’s a lot of mixed information when it comes to kids and juice. Some people say kids shouldn’t have any juice at all. Other people say that it’s a good way to get fruits and veggies into picky eaters. Others say certain juices are okay – but only in moderation. What’s a Vancouver mom to think? We turned to well-known naturopath Dr. Michael T. Murray to get the scoop on kids and juice.

We often hear that kids shouldn’t have juice, because of the high fruit sugar content. What’s your take?

I think that is true when you are talking about sugar-ladened fruit drinks, juice from concentrate and most bottled or packaged juices. But, fresh juice is a phenomenal way to get fruit and vegetables into kids.

How much juice should kids drink?

As a general rule, since fruit does contain a fair amount of natural sugar, it’s a good idea to limit consumption to no more than six to eight ounces in any two-and-a-half to three hour period.

When it comes to kids and juice, are there certain types that are more or less beneficial?

In general, the more plant pigments in a fresh juice, the more beneficial it is for kids (and adults). Kids love berry-based juices and they are rich in plant pigments known as flavonoids. Vegetable juices tend to be rich in plant pigments called carotenes. The green leafy vegetables are especially health-promoting and can often be camouflaged in fresh juice. Here is a great tasting green drink that most kids love:

[box style=”rounded”]Handful of Swiss chard, kale, spinach or a combination
1 pear
1 cup strawberries
1/2 lemon, unpeeled
1 apple, cut into chunks

Juice the greens first, followed by the pear, strawberries, lemon, and apple.[/box]

Here, in descending order, are the most nutrient-dense fruits and vegetables suitable for juicing:

[fourcol_one] 1. Bell peppers
2. Parsley
3. Kale
4. Broccoli
5. Spinach
[/fourcol_one] [fourcol_one] 6. Celery
7. Brussels sprouts
8. Cauliflower
9. Carrots
10. Cabbage
[/fourcol_one] [fourcol_one] 11. Beets
12. Pineapple
13. Cantaloupe
14. Watermelon
15. Tomatoes
[/fourcol_one] [fourcol_one_last] 16. Apple
17. Strawberries
18. Pears
19. Oranges
20. Grapes
[/fourcol_one_last]  

What are your experiences with kids and juice? Have you ever tried juicing at home with your children? Leave a comment and let us know.

This article was sponsored by SPUD.ca. Their organic juicing program delivers fresh, organic produce to your door for juicing. When you sign up for their juicing club you also get recipes, member benefits and more. When it comes to kids and juice, nothing could be easier, and it gives you total control over exactly what your little ones are drinking.

www.spud.ca/juicing