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Weight Gain For Children – It’s All in the Juice Box
There is no such thing as “hidden calories”. Just look at the nutrition label and in seconds you’ll see the number of calories, carbs, sugar, protein and fat. Juice Box: 100% natural fruit juice, full of calories and sugar that can add hundreds of calories a day that are not needed and easily replaced by zero calorie and zero sugar alternatives.
“Natural “juices are not natural:
Orange, grape or apple juice, whether you squeeze it, or Tropicana or Motts, is not “natural.” Quarts of orange juice or apples don’t grow on trees, and crates of grape juice don’t grow on vines. Fruit itself is “natural” and healthy. Squeezing and manipulating the fruit just removes the protective fibers, allowing for faster absorption from the stomach. What you end up with is a delicious, convenient and inexpensive beverage that packs in hundreds of extra calories. Simultaneously with rising rates of childhood obesity is a shift in fruit juices from pure breakfast beverages to all-day beverages. Kids pick up a box of juice like they pick up a glass of water.
Juice has become the beverage of choice for many young children instead of milk and water.
Juice boxes are everywhere – in homes, schools, nurseries and, of course, vending machines. Fruit juices are being aggressively marketed as “healthy beverages for growing bodies”. This is new milk packaged in a small easy-to-reach box with its own straw so you can take it with you wherever you go. With labels saying how healthy they are and tasty flavors, it’s no wonder there’s such a problem. Drinking fruit juice, especially citrus juice, causes rapid spikes and dips in blood sugar, requiring more and more sugar. Juice contains no fiber, and children who drink juice regularly drink less water. Not all juice is 100% fruit juice. Some contain high fructose corn syrup or other sweeteners as well as artificial colors and preservatives. Most juice boxes contain 100 calories and 20 grams of sugar. A child who drinks just one carton of juice a day, similar to a soft drink or sports drink, can gain 10 pounds a year if it represents too many calories. Few children cut calories during the day to make up for the added calories from juice. They can quickly become a source of extra calories that you don’t need otherwise.
“There Are No Hidden Calories in Drinks:
The calories in beverages aren’t hidden, they’re listed directly on the Nutrition Facts label, but many people don’t realize how many calories a beverage can contribute to their daily intake. As you can see in the example below, the calories in drinks do add up. However, the good news is that there are plenty of zero-calorie or near-zero-calorie alternatives. Check out the list below to estimate how many calories your kids and teens are getting from these drinks:
Calories in 12 and 20 oz.sugary drinks
Fruit Punch ———- 192 —– 320
100% apple juice — 192 ——300
100% Orange Juice – 168 —– 280
Regular Lemon/Lime Soda – 148 — 247
Regular Coke ———————136 —227
Sweet Lemon Iced Tea – 135 – 225
Plain ginger ale ————– 124 –207
Sports drinks ———————99 —-165
Unsweetened Iced Tea – ——–2 ——–3
Diet soda (with aspartame) — 0*——– 0*
Carbonated water (no sugar added) – 0—- 0
Water ————————————– 0 —-0
*Some diet soft drinks may contain small amounts of calories not listed on the Nutrition Facts label.
(USDA National Nutrient Standard Reference Database)
Consequences of drinking a 100-130 calorie drink per day for a year:
Remember, consuming 100 calories of any food or drink per day will add 10 pounds. Weight gain over a year. Combining the calories with all the sugar in a tasty drink can be a disaster for the waistlines of adults, children and teens: an extra 100 calories a day translates to a 2-inch waistline gain. Obesity-related complications increase by 17% for every 2-inch gain
Normal weight gain in children and adolescents:
More than 33 percent of children and teens are overweight, and 14 percent of them are actually obese, so the extra calories in some of these beverages are critical to reducing childhood obesity. If you look at the table showing normal growth and height for children ages 6 to 16, you’ll see that it’s normal for children to gain about 10 pounds. one year. Add just one juice box and double your weight in a day to 20 lbs. one year.
No extra weight gain may be the goal:
For many families, losing weight on a growing child isn’t always desirable, and for some, simply ending the extra weight gain is enough. For others, simply reduce your annual weight gain to zero. Very few children and teens actually need to lose weight significantly.
The ideal plan is for normal growth and development to lead to overweight children reaching normal weight within a year or two, while normal-weight overeating children remain normal.
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