I remember the exact moment I first tasted fresh-squeezed lemonade. I was lucky enough to travel to France when I was 12 years old, and my parents wouldn’t let me drink the water while we were there. So at the first restaurant we went to, they ordered me a citron presse, which is a fresh-squeezed lemonade that you mix yourself. What happens is you receive a glass with a small amount of fresh lemon juice served alongside water (bottled in my case) and sugar, allowing you to mix it to your exact taste preference. The flavor and the whole experience were delightful! From that time onward, it’s been one of my favorite refreshing summertime treats, and I still prepare it at home on a regular basis.
Homemade lemonade not only has it in spades over store-bought in terms of flavor, but is also notably better for you, which, as a dietitian, I love. That’s because lemons are packed with immune-boosting vitamin C. In fact, you’ll get almost 40 percent of the recommended daily value of vitamin C from a single lemon. Talk about a drink that can help you meet your nutritional needs!
In addition to the vitamin benefits that lemons have to offer, store-bought lemonades are packed with added sugar, containing upwards of 28 grams (g) — almost 7 teaspoons (tsp) — of added sugar per cup. That’s more than the recommended limit for women for a whole day. And that’s if you stick to a 1-cup serving.
In contrast, when you make lemonade yourself, you are in full control of how much sugar you’re having, allowing you to add just a small amount of sweetener. What’s more, you can use the sweetener of your choice. Maple syrup, honey, agave, granulated sugar, and brown sugar all have about the same effect on your overall health, so opt for a small amount of whichever flavor you enjoy most.
One of my favorite parts of homemade lemonade is how simple it is to prepare. Using just one glass, you can make homemade lemonade in less than five minutes!
A Simple Healthier Lemonade Recipe
To make a delicious glass of fresh lemonade (I still call it citron presse because I like to feel fancy!), here is my personal homemade lemonade recipe:
Juice 2 fresh lemons (removing the seeds)
Stir in 1 tsp of brown sugar (or your favorite sweetener)
Add 1 cup of cold water
Mix in ice and garnish with lemon slices, fresh mint, and/or fresh basil, as desired.
This simple lemonade contains just 37 calories and 4 g of added sugar! Now that’s a refreshing beverage this dietitian is happy to recommend.
I hope your first fresh lemonade experience is just as sweet and satisfying as mine was. Happy sipping!
Important: The views and opinions expressed in this article are those of the author and not Everyday Health.
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She comp...
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...
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