Sneaky swap: "Apple and white grape juices are relatively low in nutrients and high in sugar compared to other juice varieties," Schmidt says.
A good alternative is V8 V-Fusions, a fruit-vegetable blend that offers natural fruit sweetness with veggies – "a lifesaver if your kid refuses to touch the real stuff," Schmidt says.
But "they shouldn't be a long-term substitute. Juice – even fresh-squeezed – is a concentrated source of sugar," she says.
Soda
No question, kids love soda. "In the U.S., 11% of children are drinking soda by the time they're 2," Schmidt says.
Trouble is, sodas offer no nutritional benefit.
"They displace healthier beverages, such as milk and water, which lowers calcium intake and increases risk for obesity," Schmidt says.
They're also bursting with high-fructose corn syrup (HFCS) and chemical additives. This manufactured sweetener, often made from genetically modified corn, has been linked to insulin resistance, a risk factor for type 2 diabetes.
Meanwhile, diet sodas are full of chemicals and often caffeine.
Still, don't toss all fizzy drinks.
Sneaky swap: Sparkling mineral water has the same fun bubbles without all the sugars and additives. Mix in a splash of your kid's favorite 100% juice, says Schmidt, and serve it with a kooky straw.
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