Did You Stop to Think

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  • that with so many bottled drinks on the market today, you must be a label reader? Serving sizes aren't always the same. A single bottle may have two or more label servings, for at least twice the calories. And many water beverages, teas, and coffee drinks are high in added sugars.
  • that a large, regular soda (32 ounces) adds up to about 400 calories? Drinking one drink that size three times a week adds up to 1,200 calories per week, or about 60,000 calories over a fifty-week work year. A pound of body fat is about 3,500 calories. Do the math! That adds up to several pounds of added body fat if you don't make other changes in your food or lifestyle habits!
  • that "slow sipping" a regular soft drink, sweetened ice tea, or juice drink bathes your teeth in cavity-promoting sugars? And the effect continues for twenty or more minutes after your last sip! . . . that 8 ounces of milk provide a quarter to almost a third of your day's calcium recommendation? Great for bones! A 12-ounce can of diet soda instead provides "zero" calcium.

water (with no juice), perhaps fortified with vitamin C or other nutrients, phytonutrients, or herbs.

Does 100 percent juice have more vitamin C than a juice drink? Not necessarily. The percentage ofjuice is just part of the nutrition story. Some 100 percent fruit juices contain less than 100 percent of the Daily Value (DV) for vitamin C, while some juice drinks are fortified to supply at least 100 percent in a single label serving:

3/4 Cup Orange juice Fortified juice

  • such as cranberry) Apple juice (unfortified) Grape juice (unfortified)
  • Daily Value of Vitamin C 100

100 3 0

To learn how to use Nutrition Facts on fruit juice and juice drink labels, see "Today's Food Labels" in chapter 11; you'll also find advice on refrigerated juice safety.

All juice products contain water and sugar. Fruit juice contains naturally occurring fructose, or fruit sugar, whereas juice drinks have added sugars such as high-fructose corn syrup as well as some fructose. Scientific evidence shows that your body can't distinguish between naturally occurring and added sugars, so regardless of whether a juice or juice drink is naturally sweet or sweetened, its sugars are used by your body in the same way. See chapter 5, "Carbs: Simply Complex!" Depending on the amount of sugars added, there may be a difference in the amount of calories per label serving between fruit drinks and fruit juices.

On the label, 100 percent juices, such as orange juice, won't list sugar and water as separate ingredients. They're naturally present in juice. Sometimes tart juices, such as cranberry, are blended with other juices, water, and sweeteners to make them more pleasing. Some juice drinks are flavorful blends, such as cranberry-mango or tangerine-grapefruit. A nutritional difference between fruit juices and fruit drinks is that fruit juices often contain more of other important nutrients and phytonutrients, such as folate in orange juice or antioxidants in blueberry juice.

Does fruit come to mind first when you think of juice? Give vegetable juice, such as tomato juice or a vegetable juice mixture, a try, too.

For guidelines onfruitjuicefor infants and children from the American Academy of Pediatrics, see chapters 15 and 16.

Juicing Fruits and Vegetables

Some juice-machine promoters may lead you to believe that juicing makes fruits and vegetables healthier. Of course, their juices are healthful, offering most of the vitamins, minerals, and phytonutrients found in the whole fruit or vegetables. However, juices typically have less fiber; it gets left behind in the pulp. And in spite of the "cure-all" claims, simply changing the form of food by juicing can't deliver added benefits. Enjoy juice as one way to get the benefits of fruits and vegetables—but don't expect miracles!

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