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Food & Garden
2014 September
Pg 9 - The Sunshine Express
Tips to get the recommended amount
of fruit in your daily diet
(BPT) No one questions that fruit is an essential
part of the diet. But did you know that more
than 70 percent of Americans do not eat the
recommended amount of fruit? One hundred
percent juice is a convenient way to help you
get the important fruit nutrients you need.
Juice doesn¡¯t just taste good, it also fulfills an
essential part of the daily diet. Nutritionist and
registered dietitian, Diane Welland of the Juice
Products Association provides information on
what¡¯s so good about juice.
How does juice fit into a healthy diet?
Because the majority of Americans aren¡¯t eat-
ing the recommended daily amount of whole
fruit, they¡¯re missing out on many important
nutrients. Fruit juice is an easy way to make
sure you¡¯re getting key nutrients like potassium,
vitamin C, folate, magnesium, riboflavin and
niacin. Some 100 percent juices are also forti-
fied with vitamin D and calcium.
How much fruit juice should a person drink each
Recommended serving sizes vary with a per-
son¡¯s age. The American Academy of Pediatrics
recommends 4 to 6 ounces of 100 percent fruit
juice for children ages 1 to 6 and 8 to 12 ounces
for those ages 7 to 18. As an alternative to
whole fruit, the USDA¡¯s Dietary Guidelines for
Americans consider one-half cup of 100 percent
fruit juice to be equal to one half cup of whole
Does fruit juice contain sugar?
There is no added sugar in 100 percent fruit
juice - it contains only the natural sugars found
in whole fruit.
Does drinking juice contribute to weight gain?
Fruit juice is definitely part of a healthy eat-
ing plan. New scientific studies show that juice
drinkers have better quality diets than those
who do not drink juice. Other studies indicate
that children and adolescents can drink juice in
appropriate amounts without gaining weight.
¡°I recommend that parents follow the guidelines
of the American Academy of Pediatrics, when it
comes to serving sizes,¡± Welland says.
Welland suggests adding fruit and fruit juice
into your diet in subtle ways like incorporating
juice into traditional recipes. Fruit juice can add
new flavors to any recipe from snacks like ice
pops to savory dinners. This Orange Cranberry
Oatmeal Recipe showcases how easy it can be
to incorporate juice into family favorites:
Orange Cranberry Oatmeal, Makes 4 servings
2 cups orange juice
1 cup water
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
2 cups oatmeal (quick or old-fashioned, un-
1/2 cup dried cranberries
1/4 cup chopped toasted walnuts
1 cup low-fat or fat-free vanilla yogurt (optional)
Additional dried cranberries (optional)
In medium saucepan, bring orange juice, water,
of hot soup can bring full energy to your body. The
hot and scrumptious soups can beat the cold wave
simply with their steam.
Soups can be made with meat, chicken and seafood,
which provides the much-needed protein in the
form of broth, which is the main or supplementary
ingredient. The vegetables, herbs and spices which
contain vitamins and anti-oxidants enrich soup with
its medicinal properties. In fact, soups rich with
herbs and ingredients are often prescribed to pa-
tients which can cure their illness. That¡¯s why often
chicken soup and vegetable soup is given to those
who have cold and flu.
Broths are generally prepared by boiling specific
ingredients which can suit your soup recipes. For
preparing a chicken soup, there is a need to boil
either the whole chicken, its bones or just parts of
the chicken. Vegetables like onion, carrots, ginger,
and garlic can also added into the stock for some
more flavor. In the same manner beef, fish and
also vegetable stocks can be prepared. Some other
ingredients that can be added to the whole soup in-
clude pasta or noodles, which are common in Asian
style soups.
Soup recipes are generally thin and quite watery.
However to make them a bit richer one can try
to use thick and creamy soups. Examples are
artichoke, vegan broccoli-cauliflower and pea. Nut
soups are also available such as African peanut
and chestnut soups. The vegetables which can
be used in soup recipes are carrots, eggplant,
cauliflower, bell pepper, potato, tomato, onion
and beans, which help you to make perfect soup
recipes. Certain of those ingredients are seasonal
while the rest are available throughout the year.
Some may think that vegetable soup is not a sub-
stantial meal but it really is! Also, vegetable soup
is a great dish to be made in bulk, as it freezes so
well and can be used for a quick lunch or supper.
Chicken noodle soup is very much popular as it is
made with simple egg noodles, which are its im-
portant ingredient. The egg noodles can be used
either in dry form or otherwise need to be cooked
in boiling water.
The author has been writing for the food industry
for quite a long time. She has good knowledge
of various cooking tips and has described about
soup recipes here:
Where¡¯s The Fruit?
Soup¡¯s On!
salt and cinnamon to a
gentle boil. Stir in oats
and cranberries. Return
to a boil; reduce heat to
medium. Cook 1 minute
for quick oats, 5 minutes
for old fashioned oats
or until most of liquid is
absorbed, stirring oc-
casionally. Let stand
until desired consistency.
Spoon oatmeal into four
cereal bowls. Top each
serving with 1 tablespoon
walnuts and, if desired,
1/4 cup yogurt and ad-
ditional cranberries.
Need it in a pinch? Micro-
wave directions:
In 3-quart microwave-
able bowl, combine all
ingredients except yogurt
and nuts. Microwave on
high 4 to 6 minutes for
quick oats and 7 to 9
minutes for old fashioned
oats or until most of liq-
uid is absorbed. Let stand
until desired consistency.
Top each serving with
walnuts and, if desired,
yogurt and additional
For more information on
the health benefits of 100
percent juice or to find
family friendly recipes
made with juice visit:
How Soups Are
Energy Boosters
(By Eris Dicosta) One of
the most loved comfort
foods are soups. As Winter
approaches, one bowl