How to Find the Right Balance

Soft drinks are the most-consumed beverage among teens. A study done by the National Lung and Heart Institute on beverage intake in adolescent girls found that, with every 100 grams of soda consumed, the average total caloric intake increased by 82 calories. This may be simply because sodas can contribute a significant number of calories, or because soda consumption is usually coupled with other high-calorie foods such as fast food. Also, with every 100 grams of soda consumed, body mass index increased by 0.01¹.

Declining milk intakes and increased soda intakes have also been linked to greater fracture incidence. The peak bone-building years are from age 11-20. In these years an individual builds up more than half of his or her adult bone supply. Without adequate calcium, bones cannot reach their potential peak bone mass. The bones may be porous, which will cause them to fracture more easily and could also lead to osteoporosis later in life².

All foods and beverages can fit into a healthy diet when consumed in moderation. Milk, 100% fruit juice and water should be the beverages consumed most frequently, based on the recommended number of servings in the 2005 US Dietary Guidelines³. Beverages such as soda and sweet drinks shouldn’t be the primary beverage a child reaches for to accompany a meal. If soda or other fruit-based drink is consumed, count it as an extra, an occasional treat. The table below illustrates the amount of calories and nutrients in a variety of popular beverages.

Milk clearly provides the most nutrients per 8-ounce serving. In addition, the protein and fat levels help maintain the feeling of fullness after a meal. Calcium was identified in the 2005 Dietary Guidelines as a nutrient of concern, and the body of research continues to build regarding the health benefits of vitamin D. The handout Put Your Favorite Beverage to the Test illustrates a nutrient-to-calorie comparison for popular beverages.

The American Academy of Pediatrics has very specific fruit and fruit-juice guidelines for children 1 to 18 years old. Their recommendation is to consume no more than half of one’s daily fruit serving from fruit juice. Children 1 to 6 years old should be limited to 4 to 6 ounces of fruit juice per day, or one serving; and children 7 to 18 years old should consume no more than 8 to 12 ounces per day, or two servings. These guidelines are only intended for 100% fruit juice and not a fruit-like drink. Children should mainly get their fruit intake from whole fruits because the fiber content of the fruit is lost in the juicing process. Thus, juice can be consumed as part of a balanced diet if all other guidelines are followed and 100% fruit juice is consumed as no more than half the daily intake of fruits⁴.

Dental caries are more prevalent in people who consume sweetened drinks because the high sugar content promotes harmful bacteria in the mouth. The bacteria feed on sugar left on the teeth and produce an acid that eventually eats away the enamel protecting the tooth. With no enamel to protect the tooth, food and bacteria can get in to the crevices and cause a cavity to form. People do not perceive the necessity to brush their teeth after consuming a sweetened beverage, as they are unaware that any sugar remains on their teeth.

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¹Strigel-Moore et. al. February 2006. Correlates of Beverage Intake in Adolescent Girls. Journal of Pediatrics. 183-187. The National Heart, Lung, and Blood Institute. Review.
²Bligh, M et al. (2008) Bone health for children and adults: Implications for counseling. Retrieved Aug 13, 2008, Dairy Council of California website: www.dairycouncilofca.org/HealthProfessionals/BoneHealthCourse/BH_online.aspx
³Dietary Guidelines for Americans 2005, 6th ed, 2005: www.healthierus.gov/dietaryguidelines.
⁴Committee on Nutrition. 5 May 2001. The Use and Misuse of Fruit Juice in Pediatrics. American Academy of Pediatrics. Vol. 107 No. 5. 1210-1213. Policy Statement.