FRUIT juice is one of those tricky items in children’s diets. On one hand, it’s marketed as a healthy, fruity option; on the other hand, experts warn against too much sugar in kids’ drinks. So how do you decide which juice box belongs in your child’s lunchbox?

“Fruit juice does provide some nutrients, such as vitamin C and antioxidants, but it also comes with drawbacks,” says nutritionist Keisha Black. “Even 100 per cent fruit juice is high in natural sugars and lacks the fibre found in whole fruit.”

She said drinking juice is not the same as eating fruit, as the sugar hits the bloodstream faster, which can lead to energy spikes, dental cavities, and overeating later on.

“Experts recommend limiting juice intake by age,” Black said. “So children under one year should ideally not be having any juice at all; from one to three years up to four ounces per day; and ages four to six, four to six ounces per day. Keep in mind that a standard juice box is about 6.7 ounces or 200 ml, so your kindergarten student should not be taking two or three juiceboxes to school.”

Black said children aged seven up can have up to eight ounces per day.

“If you do the math, your child should ideally be having one juice box per day, and water with other meals,” Black said.

Added sugar vs no sugar added

When you look at juice boxes, the labels can be confusing. There are the boxes that advertise “no added sugar”, “no sugar added”, “made from concentrate”, “made with real fruit juice”, and “punch”.

“Added sugar means extra sugar has been put into the product during processing. It can show up as cane sugar, corn syrup, honey, or fruit juice concentrate,” Black said. “Drinks with added sugar are basically sweetened beverages, not true juice.”

On the other hand, juices with no sugar added means no sugar has been added beyond what naturally occurs in the fruit itself. “However, “no sugar added” juice can still be very sweet because fruit naturally contains sugar (fructose). For example, an eight ounce serving of 100 per cent apple juice can contain about 24 grams of natural sugar, similar to a small soda.“

Black said the bottom line is that no sugar added is better, but these juices should still be treated as a sometimes drink, not a daily staple.

Reading the nutrition label

Reading the nutrition facts label is more than just looking at the sugar content, Black said.

“Check serving size, as juice boxes often look small but can contain more than one serving. Compare the serving size with how much your child will actually drink,” Black said. “Then look for “100 per cent fruit juice. If the label says “juice drink”, “cocktail”, or “punch”, it likely has added sugars and little real juice.“

She said when you look at the nutrition facts panel, also look for the total sugars.

”Even 100 per cent juice will have natural sugar, but avoid anything with added sugar listed in the ingredients,“ she said. ”The first ingredient should be a fruit, like apple juice or orange juice. If the first ingredient is “water” or “high-fructose corn syrup”, it’s not 100 per cent juice.“

She said some juice boxes have added nutrients, and are fortified with calcium, vitamin D, or vitamin C. These can add extra nutrition, especially if your child doesn’t get much from other foods.

“If you see “concentrate” listed, it means the juice was reconstituted with water. That’s not a bad thing, as long as it’s still 100 per cent juice,“ Black said.

How to choose the best juice box

When scanning the shelves, keep these tips in mind:

•Stick to 100 per cent juice with no added sugar.

•Choose small portion sizes (four ounces is plenty for young kids).

•Pick options fortified with calcium or vitamin D when possible.

Smart alternatives to juice boxes

”If you want to cut back on juice but still keep things fun, consider water with fruit slices, diluting the juices with half juice, half water, making smoothies from whole fruit, or using milk for protein and calcium,“ Black said.

”Juice can be part of a healthy diet, but in moderation. Think of juice as an occasional treat, not a daily staple in your child’s lunchbox.“