There are many myths and misunderstandings about what children should eat to stay healthy. Believing in these myths can lead to confusion and poor food choices. In this article, some of the biggest myths will be explored.

Myth 1: Children Need to Drink Milk Daily

Although milk in an essential source of calcium that strengthens bones and teeth, it does not need to be consumed every day. This is because milk should not be your child's only source of calcium. In fact, it's better to get calcium from a range of products and sources like yoghurt and cheese (Gupta, 2022).

Myth 2: Fruit Juices Are Healthy for Children

Compared to sugary drinks, fruit juices may appear to be a healthier option however drinking an excessive amount can place your child's health at risk (Gupta, 2022). Even with no added sugars, juicing gets rid of the fibre in whole fruits which is the carbohydrate that makes you feel full. Also, after juicing, 'free' sugars are released, giving children a quick sugar hit which can increase their risk of tooth decay and unhealthy weight gain (Watson, 2021).

Myth 3: High Sugar Correlates with High Energy

Sugar results in a short-lived burst of energy because blood sugar levels quickly drop. However, many parents still believe that sugar despite no link between sugar and hyperactivity. Studies say that expecting sugar to affect your child can influence how you understand and interpret what you see (WebMD, n.d.).

Myth 4: A Vegetarian Diet Cannot Ensure Proper Growth

A well-planned vegetarian diet can definitely ensure proper growth. It can easily meet dietary requirements particularly if a variety of foods are eaten (Marsh et al., 2013).

Myth 5: An Apple a Day Keeps the Doctor Away

Despite being a healthy choice, an apple a day will not keep the doctor away. In fact, a variety of fruits and vegetables is important for overall health (Ajmera, 2020).

Myth 6: Males Have Higher Nutrient Needs Than Females by Default

Due to this misconception, women often eat last and least especially in times of crisis. Nutritional requirements vary based on a range of factors such as age and activity level, not just age (WFP, 2020).

Myth 7: Canned and Frozen Vegetables and Fruits Are Not Healthy

Canned and frozen vegetables are just as healthy as fresh fruits and vegetables. When choosing canned fruits choose 100% natural juice, no added waters or fillers whereas with canned vegetables, choose "no salt added" (Valley Children's Healthcare, 2023).

Myth 8: Sugar Causes Hyperactivity in Children

No studies have been able to prove that sugar causes hyperactivity in children despite it being a good option to limit your child's sugar intake (Nutracy Lifestyle, 2022).

Key Takeaways

• Milk is not needed every day. Other dairy products like yoghurt and cheese also provide calcium.

• Fruit juices are low in fibre and have sugars that can harm teeth and cause weight gain.

• Sugar gives short energy bursts and does not cause hyperactivity.

• A well-planned vegetarian diet can result in healthy growth.

• Eating many types of fruits and vegetables is better than just one kind or type.

• Nutrient needs depend on age and activity, not just gender.

• Frozen and canned fruits and vegetables can be as healthy as fresh ones.

References (7)

Ajmera, R. 2020, An Apple a Day Keeps the Doctor Away — Fact or Fiction?, Healthline, Accessed 6 Sep 2025, An Apple a Day Keeps the Doctor Away — Fact or Fiction?

Gupta, A. 2022, National Nutrition Week: 5 child nutrition facts every parent must know, Health Shots, Accessed 16 July 2025, National Nutrition Week: 5 child nutrition facts every parent must know

Marsh, K., Munn, E. and Baines, S. 2013, Protein and vegetarian diets, MJA, Accessed 6 Sep 2025, Protein and vegetarian diets | The Medical Journal of Australia

Nutracy Lifestyle 2022, Debunking 5 Myths on Childhood Nutrition, Nutracy Lifestyle, Accessed 16 July 2025, Nutracy Lifestyle

Valley Children's Healthcare 2023, Kids' Nutrition Myth Busters, Valley Children's Healthcare, Accessed 16 July 2025, Kids’ Nutrition Myth Busters | Valley Children's Healthcare

Watson, C. 2021. Fruit juice is not the healthy drink you think it is, ABC Everyday, Accessed 6 Sep 2025, Fruit juice is not the healthy drink you think it is - ABC News

WebMD (n.d.). Busting the Sugar-Hyperactivity Myth, WebMD, Accessed 6 Sep 2025, Busting the Sugar-Hyperactivity Myth