Written collaboratively by Anna Tvedt, former SDSU Extension Nutrition Field Specialist; Jennifer Folliard, former SDSU Extension Family & Community Health Field Specialist; and Megan Erickson, former SDSU Extension Nutrition Field Specialist.
Research shows that what children drink from birth through age five has a big impact on their health—both now and for years to come. To help parents and caretakers navigate this important time for children, the Academy of Nutrition and Dietetics, American Academy of Pediatric Dentistry, American Academy of Pediatrics, and the American Heart Association compiled consensus recommendations for healthy beverages from birth to five years.
While every child is different, the nation’s leading health organizations agree that, for most kids, the following recommendations can help to set children on a path for healthy growth and development. As always, consult with your health care provider about your child’s individual needs. See the full guidelines and learn more at the Healthy Drinks, Healthy Kids website.
Beverage Recommendations
Age 0 to 6 Months
- Drink: Young infants only need breast milk or infant formula to get proper fluids and nutrition.
- Avoid: Juice, cow’s milk, milk alternatives (soy, almond, and others), transition or weaning formulas, caffeine drinks (soda, tea, coffee, and others), sugar-sweetened drinks, and low-calorie drinks (regular or diet soda, fruit juice, sports drinks, and similar beverages).
Age 6 to 12 months
- Drink: At this age infants will still get most of their nutrition and fluid needs from breastmilk or formula. Once solid foods have been introduced, it is okay to add a few sips of water at mealtimes (half to one cup per day) to develop cup drinking skills and to learn to like the taste of water, which can take time.
- Avoid: Juice, cow’s milk, milk alternatives (soy, almond, and others), transition or weaning formulas, caffeine drinks (soda, tea, coffee, and others), sugar-sweetened drinks and low-calorie drinks (regular or diet soda, fruit juice, sports drinks, and similar beverages).
Age 12 to 24 Months
- Drink: 1 to 4 cups of water each day. This can vary depending on how active they are, the weather, and the amount of fluid they get from other foods and beverages. Always have water available for a child to drink throughout the day. Children at this age can be introduced to plain, pasteurized, whole milk. It is recommended that they drink 2 to 3 cups per day. This can vary depending on the amount of solid food they are consuming, since whole milk is rich in calories.
- Limit: 100% fruit juice is okay for children to consume at this age. However, they should not consume more than a half cup per day. It is best if children meet their fruit requirements from whole fruit that is fresh, canned, or frozen.
- Avoid: Milk alternatives (soy, almond, and others), transition or weaning formulas, caffeine drinks (soda, tea, coffee, and others), sugar-sweetened drinks and low-calorie drinks (regular or diet soda, fruit juice, sports drinks, and similar beverages).
Age 2 to 3 Years
- Drink: 1 to 4 cups of water per day. The amount of water can vary depending on how active the child is, the weather, and the amount of fluid from other beverages. Water should be their main source of fluid intake throughout the day. Up to 2 cups of plain, pasteurized, fat-free or low-fat milk is recommended. Lower fat milks help children stay within a normal calorie intake while still getting the added nutrients from milk.
- Limit: 100% fruit juice is okay for children to consume at this age. However, they should not consume more than a half cup per day. It is best if children meet their fruit requirements from whole fruit that is fresh, canned, or frozen.
- Avoid: Milk alternatives (soy, almond, and others), transition or weaning formulas, caffeine drinks (soda, tea, coffee, and others), sugar-sweetened drinks and low-calorie drinks (regular or diet soda, fruit juice, sports drinks, and similar beverages).
Age 4 to 5 Years
- Drink: 1.5 to 5 cups of water per day. The amount of water can vary depending on how active the child is, the weather, and the amount of fluid from other beverages. Water should be their main source of fluid intake throughout the day. Up to 2.5 cups of plain, pasteurized fat-free or low-fat milk is recommended per day.
- Limit: Half to three-quarters of a cup of 100% fruit juice is the maximum recommended amount per day.
- Avoid: Milk alternatives (soy, almond, and others), transition or weaning formulas, caffeine drinks (soda, tea, coffee, and others), sugar-sweetened drinks and low-calorie drinks (regular or diet soda, fruit juice, sports drinks, and similar beverages).
Other Considerations
100% Fruit Juice
This fruit juice is juice made 100% from fruits without added sugars, colors, or flavorings. It is the best type of juice, because it will have the vitamins and minerals from whole fruit. However, it is not an equal alternative to whole fruit (fresh, frozen, or canned), because it lacks fiber. Dietary guidelines recommend limiting 100% fruit juice to approximately half of daily fruit intake. It is recommended that juice be served with meals, as sipping on juice between meals can cause a child to become full.
Sugar-Sweetened Beverages
Sugar-sweetened beverages include any beverage with added sugar, such as juice with added sugar, soda, sweetened tea, and sports drinks. You can find added sugar on the nutrition facts panels or ingredient lists. It is recommended that children younger than two years have zero added sugars, because all of their calories are needed to meet nutrition needs for healthful growth and development. After two years, up to 10% of calories can come from added sugars from all sources (including foods and beverages). Overconsumption of sugar can greatly increase the child’s risk of developing painful cavities, and it can also lead to a lack of appetite for more-nourishing foods, excess calorie intake, and weight gain.
Non-Dairy Milk
Evidence indicates that, with the exception of fortified soy milk, many plant-based and non-dairy milk alternatives lack key nutrients found in cow’s milk. Our bodies may not absorb nutrients in these non-dairy milks as well as they can from regular milk. Unsweetened and fortified non-dairy milks may be a good choice if a child is allergic to dairy milk, lactose intolerant, or if the child’s family has made specific dietary choices such as abstaining from animal products. Be sure to consult with your health care provider or dietitian to choose the right milk substitute to ensure that your child is still getting adequate amounts of the key nutrients found in milk, such as protein, calcium, and vitamin D, which are essential for healthy growth and development.
In Summary
When choosing what beverage to give a child or infant, follow the recommended guidelines. It’s important to lead by example! What’s healthy for children is healthy for adults too. Drink plenty of water throughout the day and limit sugar-sweetened beverages, such as soda and energy drinks, to ensure that you and your family make healthy choices.
Sources
- Healthy Drinks, Healthy Kids.
- Leading Health Organizations Support First-Ever Consensus Recommendations to Encourage Young Children’s Consumption of Healthy Drinks. Healthy Eating Research.
- MyPlate – Healthy Eating. Fruits. Visited Nov. 2023.
- Dietary Guidelines for Americans, 2020-2025.
