Diet & Fitness 
Eat RightHealthy EatingBottoms Up
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Bottoms Up

by Dr Wynnie Chan
continued from page 1
1. Fruit juices: Juices squeezed directly from fruit contain all the nutrients present in fruit apart from fibre, and all juices make a significant contribution to our vitamin C intake. For example, a 250ml glass of fresh orange juice contains 120mg of vitamin C, which is three times the daily requirement. While concentrated and bottled juices don't retain the fruit's natural vitamins, vitamin C is often added in by the manufacturer (check the label to confirm whether or not this is the case.) If it has been added, the juice can also serve as an effective source of vitamin C. And if consumed during a meal, fruit juice has the extra benefit of increasing our iron absorption from other foods.

All juice is high in sugar, but the freshly squeezed kind is your best bet if you're following a 'low cal' diet, as it has slightly less sugar than other kinds of juices. If you are dieting, it is advisable to drink no more than one glass of freshly squeezed juice a day and opt for water the rest of the time. Here's how the different kinds of juices weigh in calorie-wise:

Orange juice
250ml glass of freshly squeezed juice: around 104 calories
250ml glass of juice made from frozen concentrate: 108 calories
250ml glass of canned unsweetened juice: 113 calories
250ml glass of canned sweetened juice: 123 calories

Other juices
250ml glass of freshly squeezed grapefruit juice: around 94 calories
250ml glass of pineapple juice made from frozen concentrate: 125 calories
250ml glass of canned apple juice: 98 calories
250ml glass of boxed tomato juice: 35 calories

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