Post by Azmina Govindji @AzminaNutrition

NUTRITIONAL NUGGET – J is for Juice

Juice has had its fair share of bad press, some headlines equating it to junk food. So here are the facts.

150ml of fruit juice counts as one portion of your “at least 5-a-day” fruit and vegetables recommendation. However, juice is also high in natural sugars and acids, which can damage your teeth. 150ml is only a small glass and it’s best to have it with a meal, to protect your teeth and to slow down the rise in your blood glucose (sugar).

Fruit juice consumed in appropriate amounts can give you vitamin C and potassium. So, if you’re craving something sweet to drink with your meal, it’s a far healthier option than sugared soft drinks because it provides added nutritional benefits.

Check out these 3 ways to enjoy juice:

1. Blitz your own. When your fruit bowl has seen better days, don’t throw away the soft over-ripe fruits. Use a blender, keep the skin on if appropriate, and whizz up your fruits into a juice or smoothie. Have a small glass with a meal.

2. Dilute it. If you do want to start giving your young children juice, remember to dilute it with water. Even for adults, you can make your juice less sugary by adding sparkling water and fresh fruits such as segments of orange, slices of lime, or frozen grapes in place of ice.

3. Go saucy. Freshly squeezed juice from oranges, limes and lemons can make a tangy sauce for dry dishes. Try it with savoury or sweet dishes, simply drizzled, or thickened with cornflour.