Carolyn Bell, RDN, CSSD
Fruit juices are delicious and come in many flavors and varieties. Is your favorite juice the same, or better, than eating the fresh fruit of the juice? This depends on a few things … are you counting carbohydrates or calories? If so, keep in mind that one 16-ounce serving of juice contains 60 grams of carbohydrates (unless it is light juice), and 240 calories. One 16-ounce serving of juice is the same as eating four oranges! So if you are counting, this may be too many carbs in one serving. You can reduce your juice serving to only 4 ounces, which provides 15 grams of carbohydrates and 60 calories. Light juice is also a good alternative for carb and calorie counters (only 40 calories and 10 grams of carbs per 8 oz.).
Now, how about a fresh orange, instead of juice? Oranges (and other fruits) contain only 60 calories for one serving, and 15 grams of carbohydrates (and fiber). Juices and fresh fruit will offer plenty of vitamins (check your favorite fruit to learn more), which are essential to good health!
Instead eat a fresh orange (which has fiber to keep you full longer), containing only 60 calories and 15 grams of carbs, and has 116% of your daily Vitamin C needs!