It's All About Nutrition!

Can fruit juice count towards my

daily fruit intake?

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?

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

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.