Starting the day with a glass of 100% pure fruit or vegetable juice
The Basics
Pinal Patel, nutritionist, says about fruit juice, “Drinking a glass of 100% juice (fruit or vegetable) at the start of the day kick-starts you towards the 5-a-day target for fruit and vegetables.”
“100% fruit or vegetable juice counts only once towards your 5-a-day target no matter how much or how often you drink it each day – this is because the juicing process removes fibre and some of the other valuable nutrients.”
A small glass (200ml) of fruit or vegetable juice is 1 Nutrition Card® portion
Common Myths and Misconceptions
- “100% Fruit juice is acidic and can cause heart burn (acid reflux) if I drink it on an empty stomach” – Your stomach is naturally very acidic (around pH 2) so eating fruit or drink fruit juice won’t reduce the acidity any further. If you feel your stomach is sensitive, choose less acidic juices such as apple juice, or dilute juice with water – or buy a ‘low acid’ juice (Tropicana low acid)
- “My dentist has told me that fruit juice is bad for my teeth” – The acid in 100% fruit juice and other soft drinks like carbonated drinks (even the diet varieties) can weaken the enamel that protects the tooth, which could cause problems if you drink a lot of fruit juice. Try to avoid brushing your teeth straight after a glass of fruit juice as it can damage the enamel even further. Dentists advise rinsing your mouth with a little water after eating or drinking acidic foods or drinks and to wait for at least 30 minutes before brushing
Tips and Tricks
- Try out different juice combinations e.g. orange and raspberry, orange and cranberry, cranberry and blackberry – either mix your own or buy one of the wide range of mixed flavours available in cartons from the supermarket. Make sure that it is 100% fruit juice or it does not count towards your fruit and vegetable portions (it becomes a treat)
- Add extra fruit to your normal glass of juice by making a smoothie. Start with 200ml of apple or orange juice and then add a banana, raspberries, blueberries, strawberries – any combination goes, and all you need is a hand blender to whisk up create your own smoothie recipes
- If 100% fruit juice is too strong or you want a large glass, dilute a small glass of fruit juice with still or sparkling water – or add ice cubes during the summer months for a ’tropical’ start to your day!
Drinking a glass of water after the juice will help wash away the fruit sugars and put you 2 steps on the way to the recommended 8 glasses of liquid a day.
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