Choosing the best nutritional options for your breakfast program can be tricky so that’s why we’re here to help! This month we are focusing on consuming whole fruits and vegetables rather than juice since they offer many more nutritional benefits than its counterpart, often containing added sugar.
On top of this, juiced fruit is:
- Not a whole food: in juice, the fruit structure has changed and chewing is not needed. Chewing is an important part of the digestive process leading to feeling full.
- Higher Consumption and Increased Sugar Intake: Did you know a cup of juice contains the same amount of sugar as a cup of soda?! Because juice is so concentrated you end up with a surprising high amount of both natural and typically sugars. Without the fibre of the whole fruit to help us feel full and help our body to balance blood sugar levels, we are left with a huge energy crash not long after drinking juice. Blood sugar spikes and crashes can negatively impact our body’s natural ability to know when it is truly hungry or full, which can often lead to overeating.
- Reduced Fibre: The skin and pulp of a whole fruit are viable sources of daily fibre, which are often removed during the juicing process. This reduces the nutritional value of the juice significantly, compared to whole fruit.
So while serving juice at your morning breakfast program is sometimes tempting, we encourage you to consider whole fruits as the more viable option! If fresh fruit is not as easy to access in your community, then frozen fruit is a great alternative and goes great in a morning smoothie! Canned fruit packed in water is another good option for when fresh fruit is not available (careful of added sugars here).
And as always, we are here to help if you have any nutrition questions or would like to brainstorm how to spice up your morning menu!