Can Fruit Juice Count Towards My Daily Fruit Intake?

Can fruit juice count towards my

daily fruit intake?



Orange juice.
Image via Wikipedia


While 100% juice can count towards your intake, the majority of your choices should be whole or cut-up fruits (fresh, frozen, canned, or dried). These fruit choices are better options because they contain dietary fiber. ½ cup (4 fluid ounces) of 100% fruit juice does count as ½ cup of fruit in meeting your requirements.




Source: FruitsandVeggiesMatter.gov



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So what is a cup of fruit anyway?

So what is a cup of fruit anyway?

In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group. Examples of 1 cup of fruit are the following:

1 small apple
1 large banana (8″ long)
32 grapes
1 large orange
1 large peach
2 large plums
8 large strawberries

The following are examples of 1/2 cup of fruit:

4 ounces of applesauce
1/2 medium grapefruit (4′ diameter)
16 grapes
1 small orange
1/2 cup of orange juice
1/4 cup of raisins (1 small box)
4 large strawberries

Here is a fruit recipe to enjoy!

Quick-Start Fruit Smoothie

(from the “It’s All About Nutrition” kitchen)

1 apple (skin on)*

1 banana

1 kiwi

8-10 strawberries

1 cup of orange juice

1 cup of cranberry juice (100% juice)

1 cup of non-fat plain yogurt

*Wash skin of apple thoroughly, then cut in quarters. Add half the ingredients to a blender and blend until fine. Add remaining ingredients and blend until smooth.

Serve at your convenience. Keep unused portions refrigerated (may need to be reblended before serving).

Yield: approximately 40 ounces (5 – 1 cup servings)

This recipe provides vitamin C, potassium, fiber, folic acid, and calcium.

 

Additional Ways To Stay Hydrated

Additional Ways To Stay Hydrated

Here are some ways to increase your water intake:

* Carry a water bottle around with you as a reminder to drink – keep it on your desk and bring it in your car. Bring it with you when engaging in your favorite sport or physical activity.

* Keep a jug of water in your refrigerator. You can add a wedge of lemon, lime, or orange to it to add flavor. You can also add a little fruit juice for flavor.

* Try unsweetened flavored seltzer waters for a change of pace – they do not contain any calories and taste great too!

* Choose decaffeinated beverages (coffee, tea) over ones that are caffeinated.

* Drink throughout the day, not just when thirsty.

* If drinking alcoholic beverages, drink a lot of water (seltzer or sparkling water) also. Alternate alcoholic beverages with water at social occasions.

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