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Let’s Talk Oranges

Today’s gym newsletter was all about oranges and juices in general. The topic started with an article that one of our trainers had put up on the bulletin board in the studio. The article was about eating whole fruits as opposed to fruit juices. As with most of us, I enjoy the odd glass or OJ or grapefruit (myfav) juice. It usually save it for special occasion as opposed to making it a common occurence. Reason being is that fruit juices are primarily sugar and most of the nutritional content has been lost.

Let’s take a look and compare orange juice to a whole orange.
Calories in Tropicana Orange Juice Serving Size: 1 serving

Amount Per Serving
Calories 110.0
Total Fat 0.0 g Cholesterol 0.0 mg Sodium 0.0 mg Potassium 450.0 mg
Total Carbohydrate 26.0 g
Dietary Fiber 0.0 g
Sugars 22.0 g
Protein 2.0 g Vitamin A 0.0 % Vitamin B-12 0.0 % Vitamin B-6 6.0 % Vitamin C 120.0 %
Vitamin D 0.0 % Vitamin E 0.0 % Calcium 0.0 % Copper 0.0 % Folate 15.0 %
Iron 0.0 % Magnesium 6.0 % Manganese 0.0 % Niacin 4.0 % Pantothenic Acid 0.0 %
Phosphorus 0.0 % Riboflavin 0.0 % Selenium 0.0 % Thiamin 10.0 % Zinc 0.0 %

Now let’s look at the breakdown of a whole orange:

Total Calories = 62
Fat: 0.2 g
Cholesterol: 0.0 g Sodium: 0.0 g
Carbohydrates: 15.4 g
Fiber: 3.1 g
Sugar: 12.2 g
Protein: 1.2 g Vitamin 6% of RDA Calcium 5% of RDA
Vitamin C 116% of RDA Iron 1% of RDA

The whole orange provides:
1) less calories
2) less total carbohydrates
3) less total sugars
4) fiber

Eating the fruit whole is always a better choice than juice. Try to limit the juices you drink. Instead, reach for the whole fruit.

Till next time,
Narina

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