When we were kids, fruit juice had a healthy halo around it, and “good” moms and dads gave their kids apple juice rather than Fanta at snack time. But today’s parents have absorbed a new message: that even 100% fruit juice is hardly better than soda, and quite possibly, as a pediatrician wrote in Time magazine in 2014, “the root of our obesity problem.”

The truth, new research suggests, might be somewhere in the middle.

In an analysis of more than 34,000 children, researchers from the University of Washington found that one 6- to 8-ounce serving of 100% fruit juice was associated with the equivalent of a (clinically insignificant) 0.3 pound increase in weight in kids ages 1 to 6, and not linked at all to weight gain in kids ages 7 to 18.

So, while whole fruits and veggies are still the way to go to get the best part of produce— vitamins and fiber—into children’s growing bodies, it turns out that a moderate amount of no-sugar-added fruit juice isn’t going to wreck your kid’s diet. Some takeaways, from doctors who sounded off on the research:

-Make sure you serve 100% fruit juice. “This is what we studied,” says senior author James Krueger, M.D. “The evidence on weight gain, diabetes [risk] and other health conditions for [drinking] sugar-sweetened beverages—like soda and fruit drinks—is very solid.”

-Follow the American Academy of Pediatrics’ guidelines for what a single serving is: 4 to 6 ounces a day for children aged 6 and younger, and 8 to 12 ounces a day for kids aged 7 to 18. That’s the equivalent of your average juice box; and about half of a typical restaurant’s “small” cup.

-Foods and drinks with a lower glycemic index (a measure of how fast its digested by the body) will be satisfying for longer than ones with a higher glycemic index, and are less likely to. Here’s a rundown of how some fruit juices stack up:

Photo credit: Steven Depolo via Flickr

When we were growing up, Vitamin C was all the rage (I can still hear Florence Henderson: Tang has the taste we love, and all the vitamin C we need!). These days, protein is the hot nutrient, and food companies are packing added protein into snack bars, pasta, and cereal (even Cheerios has gotten into the act.)

Kids do need adequate protein to grow strong, fight off illness, and maintain energy for sports and busy days generally. But it’s easier than many of us imagine to get children the recommended amount of protein through “regular” food (see a sampling of kid-friendly food sources here). The Institute of Medicine and American Academy of Pediatrics recommend 11 grams per day for babies from 7 to 12 months; 13 grams per day for toddlers; 19 grams for kids ages 4 to 8; and 34 grams for kids ages 9 to 13. Teens need between 46 and 52 grams.

What can be tricky is getting kids, especially picky ones, to eat adequate servings of healthy types of protein, interspersed throughout an active day. We all know—or have—children who’d subsist happily on white bagels and watermelon, or whose only protein source is supplied by Oscar Meyer. Animal sources (like meat and dairy) have higher amounts of protein, but some contain some other things—like saturated fat—that are connected with obesity, heart disease, and certain cancers in high amounts. Plant-based proteins, like nuts, beans, and whole grains, tend to be healthy generally, but kids need to eat a lot more of them to reach their daily protein requirements.

Dietitians say the best approach is to make sure kids eat a wide variety of lean, protein-containing foods throughout the day. Pay special attention to breakfast, a meal in which sugary foods often dominate the plate. (Studies show that a protein-rich breakfast boosts attention and prevents snacking throughout the rest of the day.) If they eat lunch at school, or are fixing their own snacks, talk to them about the benefits of protein (you may want to focus on the “growing muscles” and “nicer hair and skin” parts) and paste the chart above somewhere in kitchen. And try some of these ways to pack more protein into their days.

Breakfast

-Many kids “don’t eat eggs,” but they may just not be in love with your go-to preparation. If you always serve scrambled, try hard-boiled, with a dash of salt. Or if the separation of white and yolk is what turns your child off, whisk your eggs well, add a bit of milk and cheese, and make “egg muffins” in muffin tins. They are mild, tasty, and easy to take on the go. The Seasoned Mom has a great recipe for Egg and Cheese Mini Muffins.

-Add an extra egg or two to standard waffle or pancake batter for a 2-4 gram protein boost.

-Yogurt parfaits are fun to eat and look like a serious treat. Keep in mind that strained greek yogurt contains twice the amount of protein as standard yogurt. Add your child’s favorite fruits, nuts, or seeds between layers.

-Get your kids into eggy, whole-wheat french toast: Heat a pan on low-medium heat, with a tablespoon of oil (my current favorite for any “sweet” application is coconut oil). Whisk 2-3 eggs, a splash of milk, and a teaspoon each of cinnamon and sugar in a shallow dish. Dip both sides of bread in mixture and cook for a minute or two before flipping.

Lunch

-Nut butter on whole wheat bread is hard to beat—for convenience and a protein boost.

-Lunch can be hard for kids like my oldest who don’t like sandwiches. Think outside the lunchbox and pack chicken nuggets, tenders, or even drumsticks—most chicken fans don’t mind these at room temperature if they have good flavor and are well cooked. Cook them, and cool them (if they have breading, so you don’t get condensation in packaging which would take away crispy crunch).

-For some kids, the drag about sandwiches is the pillows of dry bread on either side of the good stuff. For these children, you can try a roll-up of whatever cold cuts they’re into, like ham, turkey, or cheese. There are some really fancy and savor pinwheel recipes online, but for kids, simple is always best. I take a white flour tortilla; spread a very thin layer of cream cheese on it (if your child likes cream cheese–not a necessary step); then cover with a thin slices of favorite cold cuts (a couple flattened ham or turkey slices, sliced deli cheese). Roll up, and serve as is, or slice widthwise into 1-1 1/2 inch pinwheels.

-Make the most out of beverages. Milk can be kept cold for lunches in a cool-looking stainless steel thermos. Try or a Thermos Funtainer for little ones or Contigo’s space-age-looking AutoSeal Stainless Steel Kids’ Cup for bigger kids.

Snacks

-It’s not surprising that companies are coming out with protein bars for kids—Cliff Kids’ recently upped the ante on its popular Zbars (which have 2 grams of protein) by adding Zbar Protein (5 grams) to the line. But at around a buck per bar, these snacks aren’t exactly easy on the pocketbook. If your kids are anything like mine and will house a tiny bar when hungry and ask for another, it’s worthwhile to have a few homemade bar recipes up your sleeve. Happy Healthy Kids’ nutrition advisor Dana White has created these incredibly popular Oatmeal Peanut Butter Energy Bars for Food the Network, here.

-Protein-packed treats can be sweet. I can vouch this Instant Chocolate Coconut Chia Pudding over at Plant-Powered Kitchen. Chia seeds are a great source of protein, and once smooth, dates are barely distinguishable (just delicious). My version, unlike Dreena’s, isn’t exactly sugar-free because I sprinkle the top with mini chocolate chips or a dab of whipped cream.

-Make your own trail mix. Choose 5-10 healthy mix-ins—nuts or seeds, popcorn, carob chips, etc.—and put them out in small bowls for your kids to make their own concoction. Some ideas, here.

Dinner

-Fish is a terrific source of protein as well as Omega-3 fatty acids. Try some of my favorite kid-friendly fish recipes. If fish sticks are more your kids’ speed, start with a recipe that involves bread crumbs rather than panko, which doesn’t coat quite as evenly. A nutritionist from Kentucky offered this really solid recipe of Homemade Fish Sticks over at Taste of Home.

-Memories of tough disks of bland white meat cause many parents to forget about pork. But if you slow cook it in your favorite barbecue sauce or a marinade of apple cider vinegar, honey, and oil, pork is downright kid-friendly. Check out this Pulled Pork in a Crock Pot from Lisa Leakes over at 100 Days of Real Food.

-Beans are a fabulous source of fiber and a very “complete” protein source when served with rice. My children aren’t fans but I know plenty who are. Black beans seem to be a common favorite. Try a Carribbean-themed “bean bar” one night with two different types of canned, rinsed beans in bowls, some rice, some shredded cheese, and chopped veggies and fruits (avocado, mango, cucumber are a good trio). Kids can choose their own combos.

-If your family eats red meat, steak every so often can be a great protein source (and healthier on the whole than burgers). Slice it, set out cheese and chopped veggies, and soft, warmed flour tortillas, and you have a steak tacos. Just be sure to get a tender cut that little kids’ can chew easily. My children’s favorite is tenderloin (naturally), but on everyday occasions where you don’t want to break the bank, well-marbled sirloin tips work great. My favorite easy marinade for a pound or two of steak: 1/2 cup oil, half teaspoon paprika, quarter teaspoon chili powder, half teaspoon garlic salt, 1 tablespoon brown sugar, 1 tablespoon soy and 1 tablespoon worcestershire sauce. Marinate steaks in the mixture for at least an hour and up to 24 hours before grilling.