Does Juice Fit into a Healthy Diet?

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Does Juice Fit into a Healthy Diet?

Posted Tue, Jan 15, 2008, 4:11 pm PST

By McKinney, M.S., R.D., C.D.E.

http://health./experts/nutrition/8071/does-juice-fit-into-a-healthy-die\

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Often when I counsel clients, one of the weight-loss

topics we discuss is what they're drinking. Many

people simply drink too many of their calories — and

this puts on the weight. Fruit juice is one drink many

people overindulge in, and they do so because they

assume it to be a healthy choice.

Fruit juice can fit into your daily diet if you follow

these two rules: Drink only 100-percent fruit juice,

and monitor your portion sizes. Read the food label to

find out whether a product is 100-percent juice.

Beware of terms like " fruit drink, " " fruit cocktail "

or " fruit punch, " all of which may indicate it is not

100-percent juice and is loaded with artificial

flavorings and extra sugar.

As for portion size, adults should drink no more than

two cups (16 ounces) each day. This may vary depending

on your age, body weight and gender, but it's a good

general guideline.

Although most adults need about two servings or cups

of fruit per day, 100-percent fruit juice can count as

one, or even two, of those servings. The problem

arises when people drink more than this, and those

extra calories turn into extra weight.

But please keep in mind: Whole fruits do offer some

benefits over juices. Whole fruits have more fiber

than plain juice, and fiber helps you feel fuller

longer. Also, a piece of whole fruit takes longer to

digest than juice removed from the fruit, which keeps

your blood sugar level steadier. And there's an

additional satisfaction from chewing something instead

of merely guzzling it down. So try choosing whole

fruits over juices in your diet.

Children don't need as much juice as adults. According

to the American Academy of Pediatrics, 1- to

6-year-olds only need 4 to 6 ounces of juice per day,

while those ages 7 to 18 years need only 8 to 12

ounces. Again, we're talking 100-percent fruit juice.

Even though obesity in children has often been linked

to juice consumption, research has not found a link

between consuming the recommended amounts of

100-percent juice and overweight in children.

Bottom line: It's possible to fit 100-percent fruit

juice into a healthy diet, but make sure to chose pure

juice and enjoy it in moderation — and continue aiming

to make whole fruits a part of your daily intake.

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