There are some new recommendations from Healthy Eating Research on beverage consumption in 5-18 year olds.This public health group brought together experts from the American Academy of Dietetics, the American Academy of Pediatrics, the American Academy of Pediatric Dentistry and the American Heart Association.

Here are some key takeaway points:

1. Plain water should be the preferred beverage of kids in this age group. As a pediatrician I say YES! Water is a low cost, NO sugar beverage that is the best option for overall oral health. The group also recommends limiting plain carbonated water and avoiding flavored water because these are more acidic than plain water. Acidic drinks over time can erode our enamel (which is even thinner in younger children) and make it easier to develop cavities. Yay for plain water!

2. Plain pasteurized milk is a good second option. In the case of milk there are recommended limits of 20-24 oz depending on the age of the child. For kids who have dietary restrictions, unflavored plant “milks” may be considered but otherwise are not recommended because they typically include sweeteners and other additives.

3. Juice should be limited. This is not a preferred beverage and the limits are 4-8 oz. depending on the age of the child. I am a big fan of whole fruit over juice which allows kids to get fiber and helps to limit the amount of fruit sugar they consume.

4. Avoid sweetened beverages. This recommendation includes all sugar sweetened and artificially sweetened beverages. I love the added visual that shows that removing two sugary beverages from a child’s diet for a day can cut their overall sugar intake in half. When I speak to my patients about reducing sugars I show them that this is one of the most impactful changes they can make. Plus reducing sugars in our beverages can help us reduce cravings for sugar overall.

5. Avoid Beverages with Stimulants like Caffeine. These beverages are becoming more popular, but often it’s not clear how much caffeine is in these drinks, Other ingredients like taurine and ginseng may cause stimulating effects as well. Caffeine and other stimulants can lead to changes in blood pressure, mood and poor sleep in children. Many of these beverages also have unnecessary added sugars.

In my Touchpoints Program that helps children and families learn healthy lifestyle behaviors, we cover how families can change their beverage choices over time with a goal of drinking more plain water. Here are some ideas for better and best options for kids and families that can help the transition.

To learn more about the Healthy Eating Research Guidelines and see other guidelines for diet and beverages for younger children visit the Healthy Eating Research website.