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Juices

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Preparation, uses, and tips

Keep single-serving cans of orange juice or tomato juice on hand for a fast, healthful beverage. Use fruit juice as the base for fat-free salad dressing and marinades.

Buying and storing tips

All types of juice can be found in health food and grocery stores. Look for fresh juices with pulp in the refrigerated section; store fresh-squeezed juice in the refrigerator for up to three days. Canned and bottled juice or juice in aseptic cartons are usually found on store shelves, and can be stored, unopened, in a cool, dark cupboard for up to three months. To preserve nutrient quality and taste, store frozen juice and frozen concentrates in the freezer for up to one month. After opening, keep juices in tightly closed containers in the refrigerator. Pour servings and immediately refrigerate the closed container after every use.

Varieties

Almost any fruit or vegetable can be juiced. Vegetable juices are lower in calories than fruit juices, and the most common are tomato, carrot, and mixed vegetable juices. Fruit juices include temperate fruit juices (such as apple, pear, peach, nectarine, apricot, prune, and cherry), berry juices (including cranberry), grape juice, melon juices, citrus juices, and tropical juices.

Freshly squeezed or extracted juice made at a juice bar or from a home juicer has the best flavor. Fresh frozen juices are quickly frozen after extraction, without pasteurization, and retain most of the nutrients and taste. Chilled fresh juices, found in the refrigerated section of the grocer store, are freshly extracted juices that are then packaged for shipping and distribution. Frozen juice concentrates are made from pasteurized juice from which the water has been extracted before freezing the solid, concentrated portion. Reconstituted juices, made from juice concentrates that have been pasteurized, must be labeled “from concentrates.” One-hundred percent, canned or bottled juices may be made from a single fruit or from a blend of fruits to create a certain flavor and level of sweetness. Those made from a single fruit may be sweetened with grape juice. Like their frozen counterparts, canned concentrates made from evaporated pasteurized juices do not require refrigeration until they are reconstituted.

Fruit beverages or drinks may contain only a small amount of real juice and may contain sugar and artificial flavors and colors. These shouldn’t be counted as a fruit serving.

Juice may be pasteurized or non-pasteurized. Pasteurization destroys many vitamins and minerals, but it also kills microbes and bacteria that cause spoilage and potential infection.

Nutrition Highlights

Apple Juice (canned, unsweetened), 1 cup (250mL)
Calories: 116
Protein: 0.15g
Carbohydrate: 29g
Total Fat: 0.27g
Fiber: 0.25g

Grapefruit Juice (canned, unsweetened), 1 cup (250mL)
Calories: 94
Protein: 1.3g
Carbohydrate: 22.0g
Total Fat: 0.25g
Fiber: 0.25g
*Excellent source of: Vitamin C (72mg)
*Good source of: Potassium (378mg)

Orange Juice (canned, unsweetened), 1 cup (250mL)
Calories: 104
Protein: 1.5g
Carbohydrate: 24.5g
Total Fat: 0.35g
Fiber: 0.45g
*Excellent source of: Vitamin C (86mg)
*Good source of: Potassium (436mg), Vitamin B6 (0.22mg), and Folate (45mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

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