How To Transition Away From Fruit Juice & Fizzy Drinks

It can be surprising to find out how much sugar is hidden in some of the popular beverages kids love to drink.  And we mistakenly think these drinks are a nutritious choice for our children to enjoy.

How to work out how much sugar is in your child’s favourite drink

A good way to determine how much sugar is in your child’s favourite drink is to look at the nutritional panel. 

4 grams of sugar is equivalent to 1 teaspoon.

Examples of Sugar Content in popular drinks

Each one of the samples listed below contains up to 8 teaspoons of sugar:

  • ✅ Soda/soft drinks
  • ✅ Flavoured milk 
  • ✅ Commercial fruit juice 
  • ✅ Sports drinks 


How to wean your child off sugary drinks

Fizzy drinks and fruit juice are highly addictive and some children will experience a tough time in the early stages when they are removed.  Depending on their level of addiction and how many they drink, withdrawal symptoms can vary from tantrums to headaches and mood changes.

  • ✅ If your child’s diet is high in sugary drinks, the best way to wean them off is to start gradually diluting the fizzy drink or juice.  In this transition period, make home-made ‘fanta’ or ‘lemonade’ by mixing 4 parts of sparkling mineral water with 1 part fresh juice or soda/soft drink. 
  • ✅ Use a soda stream to make fizzy water at home.
  • ✅ Freshly squeezed juice is a better option to commercial fruit juice.  In the case of orange juice a limit of 1 orange per serve is all they need; put the pulp back into the juice and dilute it with water.
  • ✅ Juice vegetables such as carrots, celery, cucumber and beetroot because vegies contain very little sugar.  Alternatively, you can blend them to retain the beneficial fibre. 
  • ✅ For ‘sweetness’, can add fruit such as an apple, pineapple or orange. 
  • ✅ Keep in mind that eating whole fruit is much healthier than drinking juice.  Smoothies can be frozen to make popsicles too, a real crowd pleaser.


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