Nutrition Info about Beverages

When it comes to making healthful choices, beverages are just as important as the foods we eat. Many beverages can contribute unnecessary nutrients and may be inappropriate for certain age groups. Promote good health by selecting the best choices for you with the following four tips.

Drink Plenty of Refreshing Water

Water does the body good. It helps your muscles and brain stay hydrated for optimal physical and mental performance. How much water you need depends on your age, size and activity level.

Children 1 to 3 years old need between 1 and 4 cups of water daily. This gradually increases throughout childhood. Adults, and particularly more active people, need more fluids.

Drink Nutrient-Rich Dairy and Fortified Beverages

The calcium in dairy foods helps to build and maintain healthy bones, teeth and muscles. It also may help lower the risk of high blood pressure. When choosing dairy or plant-based beverages, the best choices vary depending on age.

Between 1 and 2 years of age, unflavored, pasteurized whole milk is recommended. There is no need for special beverages such as “toddler milk” or “growing up milk.”

Fat-free or low-fat dairy options are recommended for most children over 2 years of age, as well as adults.

While there are a variety of plant-based beverages available in today’s market, fortified soy milk is the only option considered to be nutritionally similar to cow’s milk. Options such as almond, rice and oat milk aren’t recommended for children and adolescents. For those who choose plant-based beverages, select unsweetened varieties to limit added sugars.

Drink a Maximum of 4 to 6 ounces of Juice Per Day

While 100% juice can be a great source of several nutrients, whole fruits and vegetables are a much better option. Actual food tends to be more satisfying, plus you get the added value of dietary fiber and phytonutrients from the peel and pulp.

Avoid or limit “fruit drinks” which often contain added sugars or non-nutritive sweeteners, unlike 100% fruit juice.

Drink Other Beverages with Care

Soft drinks, sweetened teas and many sports and "energy" drinks can be high in added sugars, calories and sometimes caffeine — none of which are recommended for children and adolescents, and adults should choose with care.

For adults of legal drinking age, alcoholic drinks may be a source of empty calories and are not nutrient dense.

Recommendations for Infants

Breastmilk or formula is the only beverage recommended for infants younger than 6 months. Between 6 and 12 months of age, a small amount of water may be included throughout the day.

Cow’s milk, plant-based beverages, juice and sweetened beverages (such as regular or diet soda) are not recommended for children younger than 12 months.