What is Healthy Eating

HEALTH IS WEALTH
Healthy eating means consuming the right quantities of foods from all food groups in
order to lead a healthy life. Diet is often referred to as some dietary regimen for
losing weight. However, diet simply means what food we eat in the course of a 24-
hour, one week, or one month, etc. period. A good diet is a nutritional lifestyle that
promotes good health. A good diet must include several food groups because one
single group cannot provide everything a human needs for good health.
orld Health !rgani"ation #H!$ recommendations on healthy eating, Healthy
%ating &nde' #H%&$ is the conse(uences of unhealthy eating, and how plant-based
diets protect from chronic diseases.
When we eat matters too
A large breakfast helps control body weight - a team of researchers from )el Aviv
*niversity, &srael, e'plained in the +ournal Oesity that a big breakfast - one
containing about ,-- calories - is better for losing weight and lowering one.s risk of
developing heart disease, high cholesterol and diabetes.

/rof. Daniela 0akubowic"
and team stressed that when we eat our food may matter as much as what we eat.
H%A1)H 2!!D
Health food is food considered to be beneficial to health in ways that go beyond a
normal healthy diet re(uired for human nutrition. 3ecause there is no precise,
authoritative definition from regulatory agencies such as the *.4. 2ood and Drug
Administration, different dietary practices can be considered healthy depending on
conte't.
2oods considered 5healthy5 may be natural foods, organic foods, whole foods, and
sometimes dietary supplements. 4uch products are sold in health food stores or in
the health6organic sections of supermarkets.
Junk food is a derisive slang term for food that is of little nutritional value and often
high in fat, sugar, salt, and calories. &t is widely believed that the term was coined by
7ichael 0acobson, director of the 8enter for 4cience in the /ublic &nterest, in 9:,2.
0unk foods typically contain high levels of calories from sugar or fat with little protein,
vitamins or minerals. 2oods commonly considered +unk foods include salted snack
foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated
beverages.
;<=
7any foods such as hamburgers, pi""a, and tacos can be considered
either healthy or +unk food depending on their ingredients and preparation methods.
)he more highly processed items usually fall under the +unk food category. hat is
and is not +unk food can also depend on the person.s class and social status, with
wealthier people tending to have a broader definition while lower-income consumers
may see fewer foods as +unk food, especially certain ethnic foods.
Despite being labeled as 5+unk,5 consuming such foods usually does not pose any
immediate health concerns and is generally safe when integrated into a well
balanced diet. 5A high ratio of television ads for +unk foods5 was a cause of alarm for
the 7c>overn committee in 9:,,.

How do you define healthy eating?
)he crucial part of healthy eating is a balanced diet. A balanced diet - or a good diet
- means consuming from all the different good groups in the right (uantities.
?utritionists say there are five main food groups - whole grains, fruit and vegetables,
protein, diary, and fat @ sugar.
Whole grains
hole grain wheat flour is usually slightly darker than refined flour.
According to the *4DA #*nited 4tates Dept. of Agriculture$
2
, we should consume at
least A ounces of whole grains per day. A whole grain, unlike refined grains, still has
the bran and the germ attached. hole grains are rich in fiber, minerals and
vitamins. hen grains are refined the bran and germ are removed.
&t is not possible to know whether food is made from whole grain +ust by looking at it.
)o be really sure you have to read the label. &n the list of ingredients, the word whole
or wholegrain needs to appear before the name of the grain.
hole grain products include breads, pastas and cereals - they need to be made
with 9--B whole grain.
hole grain foods and flours include 9--B whole wheat, brown rice, bulger, corn,
buckwheat, oatmeal #oats$, spelt and wild rice.
Cead more about dietary fiber and fiber rich foods.
Fruit and vegetables
2ruit and vegetables are rich in vital vitamins, minerals and fiber.
2ruit and vegetables have a high vitamin, mineral and fiber content - these nutrients
are vital for your body to function well.
4everal studies have proven that a good intake of fruit and vegetables may protect
from developing heart disease, diabetes type 2, and cancer.
A
7ost health departments throughout the world recommend that we consume five
portions of fruit and vegetables each day. )his could include either fresh, fro"en or
canned, or dried fruit and veggies.
A portion means either one large fruit, such as an apple, mango, or a banana, or
three heaped tablespoons of vegetables. &t could also include one glass of 9--B fruit
or vegetable +uice.
A fruit6vegetable drink is one portion, no matter how big it is. 3eans and pulses can
also count as one portion.
Protein
e need protein for the building and repairing of tissue in our body. /rotein-rich
foods also include essential minerals, such as iron, magnesium, "inc, as well as 3
vitamins.
Douglas /addon-0ones, /hD, Associate /rofessor, )he *niversity of )e'as 7edical
3ranch says that proteins should make up about 2- to 2< percent of our nutritional
intake.
4
)he following foods are good sources of proteinD
)ofu, an e'ample of a plant sourced protein.
• meat
• poultry
• fish
• eggs
• beans
• nuts
• (uorn
• soya #includes tofu$
?utritionists advise that the fat in meat should be trimmed and drained away after
cooking. )he skin should be removed from poultry.
2or people who are not vegetarians, nutritionist advise we consume fish at least
twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines,
mackerel and salmon.
)he canning process of tuna removes the essential oils, hence only fresh tuna is
considered as an oily fish.
&t is better for your health to grill, roast or microwave meats and fish, rather than
frying them.
Eegans, who do not eat any foods from animal sources, may get their protein from
nuts, seeds, soya, beans and (uorn. Eegans may have to supplement their "inc and
392 vitamin intake as these foods are not rich in them.
Legumes
1egumes are plants in the pea family that produce pods that slit open naturally along
a seam #dehisce$, revealing a row of seeds.
)he following are the most commonly eaten legumesD
• soy
• peas
• peanuts
• mes(uite
• lupins
• lentils
• clover
• carob
• beans
• alfafa
Cesearchers from the *niversity of )oronto, 8anada, reported in Archi!es of Internal
"edicine, !ctober 2-92 issue, that eating plenty of legumes helps improve glycemic
control in people with diabetes type 2, as well as reducing the risk of developing
coronary heart disease.
<
Dairy
Although butter, cream and even sometimes eggs are often classed as dairy
products, in nutrition they are more fre(uently placed in the protein #eggs$ or fat @
sugar category. Dairy products are a good source of calcium which is important for
healthy bones and teeth.
Dairy products include milk, yoghurts, cheese, and some soya dairy products.
?utritionists say we should aim for low fat dairy products.
/eople who do not consume animal sourced foods can get their calcium intake from
other products, such as broccoli, cabbage and soya milk and yoghurts with added
calcium.
Fats and sugars
)hese include sugar, chocolate, cakes, biscuits, +am, butter, margarine, mayonnaise,
non-diet sodas, etc. - all products with a very high fat or sugar content.
)here are two basic types of fats - saturated and unsaturated. 8ream, margarine and
fried foods are high in saturated fats, while vegetable oils and oily fish are rich in
unsaturated fats. 4aturated fat consumption should be kept to a minimum because
e'cess consumption significantly increases the risk of developing such diseases as
heart disease.
%ven sugary foods and drinks, like some sodas and sweets should be kept to a
minimum because they are high in calories and bad for your teeth.
Healthy eating and the World Health Organization WHO!
)he H! makes the following < recommendations - they apply both to populations
and individualsD
• e should aim for an energy balance and a healthy bodyweight.
• e should limit our energy consumption from total fats. e should also aim
for more unsaturated fats and less saturated fats.
• e should up our consumption of fruits, vegetables, legumes, whole grains
and nuts.
• e should consume as little simple sugars are possible.
• As well as making sure our salt is iodi"ed, we should also limit our
consumption of salt6sodium.
WHO also re"ommends that we#
• 8onsume enough vital amino acids to provide 5cellular replenishment and
transport proteins5. )hese can be found in animal sourced proteins and some
selected plant sourced proteins. A combination of other plants, with the
e'ception of rice and beans, may also provide essential amino acids.
• 8onsume essential (uantities of vitamins and certain minerals.
• 4hould avoid directly poisonous and carcinogenic substances.
• Avoid consuming foods that may are contaminated with human pathogens,
such as %. coli and tapeworm eggs.
$he Healthy %ating &nde' H%&! issued by the ()D* (nited )tates De+artment
of *gri"ulture!
)he H%& is a measure of diet (uality that reviews how people are conforming to
2ederal dietary guidance. )he H%& was first formulated by the *4DA in 9::< and
was renewed in 2--<.
)he standards were created using a density approach - they are e'pressed as a
percentage of calories per 9,--- calories. )he components of the 2--<-H%& can be
seen belowD
,
Healthy %ating &nde' , -../ "om+onents and standards for s"oring
• $otal Fruit in"ludes 0..1 2ui"e!
7a'imum points < 4tandard for ma'imum score F-.G cup e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o 2ruit
• Whole Fruit not 2ui"e!
7a'imum points < 4tandard for ma'imum score F-.4 cup e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o hole 2ruit
• $otal 3egetables
7a'imum points < 4tandard for ma'imum score F9.9 cup e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o Eegetables
• Dark 4reen and Orange 5o Dark 4reen or Orange 3egetables and Legumes
7a'imum points < 4tandard for ma'imum score F-.4 cup e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o dark green or orange Eegetables or 1egumes
• $otal 4rains
7a'imum points < 4tandard for ma'imum score FA.- o" e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o >rains
• Whole 4rains
7a'imum points <4tandard for ma'imum score F9.< o" e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o hole >rains
• 6ilk
7a'imum points 9- 4tandard for ma'imum score F9.A cup e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o 7ilk
• 6eat and 7eans
7a'imum points 9- 4tandard for ma'imum score F2.< o" e(uiv. per 9,--- kcal
4tandard for minimum score "ero - ?o 7eat or 3eans
• Oils
4
7a'imum points 9- 4tandard for ma'imum score F92 grams per 9,--- kcal
4tandard for minimum score "ero - ?o !il
• )aturated Fat
7a'imum points 9- 4tandard for ma'imum score H,B of energy
4tandard for minimum score "ero - F9<B of energy
• )odium
7a'imum points 9-4tandard for ma'imum score H-., gram per 9,--- kcal
4tandard for minimum score "ero - F2.- grams per 9,--- kcal
• 8alories from )olid Fats9 *l"oholi" beverages9 and *dded )ugars )oF**)!
7a'imum points 2- 4tandard for ma'imum score H2-B of energy
4tandard for minimum score "ero - F<-B of energy
8onse:uen"es of unhealthy eating
According to *I >overnment, most people in %ngland are either overweight or
obese #)his includes J9.AB of adults and A-B of children aged between 2 and 9<$.
&n the *4, the states of 7ississippi and Alabama have obesity rates above A-B,
while 22 other states have obesity rates all over 2<B.
At least 2--,--- people in the *I die prematurely each year as a result of stroke,
coronary heart disease and some other illnesses that are linked to unhealthy eating
and lifestyle. 7any who do not die do not en+oy a painless, unrestricted and
disability-free old age.
According to many studies, the *4A ranks last among industriali"ed countries when
it comes to preventable deaths - many of these deaths are due to poor diet, as well
as lack of e'ercise.
?utritionists say that over four-fifths of men and over two-thirds of women consume
e'cessive amounts of dietary salt in the *I. hat many don.t know is that ,<B of
their salt intake is already in the food they buy.
&t is estimated that one third of all cancers could be prevented if everybody had a
good diet. Healthy eating also protects from diabetes, osteoporosis, heart disease,
strokes, and rotting teeth.
Plant,based diets +rote"t from "hroni" diseases
An article published in #ood Technology$ in !ctober 2-92 showed that plant-based
diets either minimi"e or completely eliminate many people.s genetic propensity to
developing chronic diseases, such as diabetes type 2, cardiovascular disease, and
cancer.
/eter )arver, senior writer6editor of the +ournal referred to a H! #orld Health
!rgani"ation$ bulletin which informed that in 2--G, worldwide, JAB of all deaths
were caused by non-communicable chronic diseases and conditions, such as
diabetes type 2, cardiovascular disease, obesity and certain cancers.
/oor diets contribute significantly towards the development and progression of all of
these diseases.
Legumes help impro!e glycemic control.
)he following are the most commonly eaten legumesD
• soy
• peas
• peanuts
• mes(uite
• lupins
• lentils
• clover
• carob
• beans
• alfafa
Cesearchers from the *niversity of )oronto, 8anada, reported in Archi!es of Internal
"edicine, !ctober 2-92 issue, that eating plenty of legumes helps improve glycemic
control in people with diabetes type 2, as well as reducing the risk of developing
coronary heart disease.
<
Dairy
Although butter, cream and even sometimes eggs are often classed as dairy
products, in nutrition they are more fre(uently placed in the protein #eggs$ or fat @
sugar category. Dairy products are a good source of calcium which is important for
healthy bones and teeth.
Dairy products include milk, yoghurts, cheese, and some soya dairy products.
?utritionists say we should aim for low fat dairy products.
/eople who do not consume animal sourced foods can get their calcium intake from
other products, such as broccoli, cabbage and soya milk and yoghurts with added
calcium.
Fats and sugars
)hese include sugar, chocolate, cakes, biscuits, +am, butter, margarine, mayonnaise,
non-diet sodas, etc. - all products with a very high fat or sugar content.
)here are two basic types of fats - saturated and unsaturated. 8ream, margarine and
fried foods are high in saturated fats, while vegetable oils and oily fish are rich in
unsaturated fats. 4aturated fat consumption should be kept to a minimum because
e'cess consumption significantly increases the risk of developing such diseases as
heart disease.
%ven sugary foods and drinks, like some sodas and sweets should be kept to a
minimum because they are high in calories and bad for your teeth.
%EASO&S 'EO'LE EAT ()&* #OO+ I&STEA+ O# HEALTH, #OO+
%ating +unk food regularly is linked to obesity and chronic health conditions such as
high blood pressure, but many people still choose +unk food sources over their
healthy, nutritious whole food counterparts. 0unk food is typically cheap, processed
and prepackaged, making it easily available, but there are several psychological
motivators that predispose people to choosing it as a meal or snack.
8hoosing 8onvenien"e
3usy schedules often diminish the amount of time people have to prepare healthy,
nutritious meals, so they opt for faster, easier options. hole foods such as
vegetables and meat take time and kitchen e(uipment to cook properly, while fast
food hamburgers are usually served within minutes of ordering. !ver time, that
convenience becomes a habit and eventually a perceived necessity to keep up with
such a fast-paced society. Disrupting that routine re(uires an investment of time, and
most people prefer to stick with the faster option.
%asing *n'iety
A peripheral result of this fast-paced culture is increased levels of stress and an'iety.
&ncreased stress levels cause the body to e'pend more energy, stimulating hunger
for calorie-dense sustenance and driving people to eat fatty, sugary +unk food. High
levels of an'iety also cause people to seek out +unk food as a means of comfort.
hen stressed, people look for ways to calm themselves, and +unk foodKs positive
effects on the reward center of the brain make it a comforting go-to choice.
)uffering From La"k of )lee+
)here is also evidence to suggest that sleep deprivation motivates people to choose
+unk foods over healthy foods. hen sleep is restricted, the primal reward center of
the brain becomes more active while e'ecutive functions of the frontal lobes become
more suppressed. )his effectively diminishes willpower, making people more likely to
seek out foods high in fat and sugar, which are logically poor choices that trigger the
reward center.
Develo+ing *ddi"tion
/eople may also choose +unk food simply because they have developed a mild
physical dependence on it. 4tudies show that binge eating foods high in sugar or fat
results in neurochemical changes in the brain similar to those that develop in drug
addiction. According to a study published in L/hysiology and 3ehaviorM in !ctober
2-99, rats that habitually eat foods high in sugar and fat mentally crave more of
those substances and e'perience withdrawal-like symptoms if they do not get
access to it. After developing the habit, people may be neurochemically driven to
choose +unk food.
Health effe"ts
A study by /aul 0ohnson and /aul Ienny at the 4cripps Cesearch &nstitute in 2--G
suggested that +unk food consumption alters brain activity in a manner similar to
addictive drugs like cocaine and heroin. After many weeks with unlimited access to
+unk food, the pleasure centers of rat brains became desensiti"ed, re(uiring more
food for pleasure. After the +unk food was taken away and replaced with a healthy
diet, the rats starved for two weeks instead of eating nutritious fare. A 2--, -ritish
(ournal of &utrition study found that female rats who eat +unk food during pregnancy
increased the likelihood of unhealthy eating habits in their offspring.
$a'ation
4ee alsoD 4oda ta'
&n an attempt to reduce saturated fat consumption, from December 2-99 to
?ovember 2-92 Denmark introduced the first fat-food ta' in the world by imposing a
surcharge on all foods #including natural ingredients$ that contain more than 2.A
percent saturated fat. Hungary has also imposed a ta' on packaged foods that
contain unhealthy concentrations, such as beverages containing more than 2- mg of
caffeine per 9-- ml.
?orway ta'es refined sugar, and 7e'ico has various e'cises on unhealthy food.
0unk food can be appealing for a variety of reasons, including convenience, price
and taste. 2or children, who do not always understand the health conse(uences of
their eating habits, +unk food may appear especially appeti"ing. However, regularly
consuming fattening +unk food can be addictive for children and lead to complications
like obesity, chronic illness, low self-esteem and even depression, as well as
affecting how they perform in school and e'tracurricular activities.
%nergy and Fo"us
According to the omenKs and 8hildrenKs Health ?etwork, diet has a significant
effect on childrenKs study habits. 0unk food and foods with high sugar content
deplete energy levels and the ability to concentrate for e'tended periods of time.
%nergy and focus are especially crucial for school-age children. 8hildren set the
foundation for lifelong habits in their youth, making +unk food particularly ha"ardous
to their well-rounded development. /hysical activity is also essential for children of
all ages, and regularly eating +unk food does not provide the necessary nutrients
children need for sufficient energy to engage in physical activity. A lack of physical
activity is harmful to physical and mental well being and may also e'clude a child
from critical social development.
Obesity ;isk
A study published in L/ediatricsM in 2--4 found fast-food consumption in children
was linked with many dangerous precursors for obesity. According to this study, kids
who ate fast food were more likely to consume a higher amount of calories, fat,
carbohydrates and added sugars in one fast food meal. )hey were also less likely to
consume as much fiber, milk and fruits and vegetables as children who did not eat
fast food. 8hildren who consumed more fattening foods while eating fast food were
also likely, in general, to eat more unhealthy foods at other meals. According to a
statement released by the +ournal L?ature ?euroscienceM in 2-9-, high-calorie food
can be addictive, causing children who occasionally eat fast food to learn
problematic patterns of eating. )hese factors were found to place children who
regularly ate fast food at increased risk for obesity.
8hroni" &llness
According to the /revention &nstitute, e'perts blame +unk food for rising rates of
diabetes, high blood pressure and stroke. &ncreasing rates of chronic illness affect
children who regularly consume +unk food. )he 8enters for Disease 8ontrol and
/revention predicts if current trends continue, one in three *.4. adults will have
diabetes by the year 2-<-. Diabetes can result in disability and premature death.
)he 8enter for 2ood 4afety noted in 2-92 that obese children are also more likely to
develop high cholesterol and heart disease later in life. According to the omenKs
and 8hildrenKs Health ?etwork, changes can happen in childrenKs bodies even when
theyKre young that are associated with disease at a more advanced age.
)elf,%steem and De+ression
4elf-esteem and confidence in oneself are especially important to growing children,
and regularly consuming +unk food can negatively impact this sense of self.
According to LIids Health 8lubM maga"ine, +unk food can affect a childKs physical
development in detrimental ways, including unhealthy weight gain, which can result
in self-esteem problems. 1ow self-esteem can lead to conse(uences like depression.
?utritionists at 7ayo8linic.com also report eating +unk food can potentially cause
depression on its own. According to the +ournal LAmerican 2amily /hysician,M
depression -- which can be very dangerous for children -- has negative impacts on
growth and development, performance in school and social relationships and can
ultimately lead to suicide.
4uide to Washing Fresh Produ"e
<ui"k Fa"ts===
9. 2resh fruits and vegetables are an important and flavorful part of a healthful diet.
2. )ypes of fresh produce vary widely, from root vegetables to delicate berries, and
recommended methods of washing depend on the type and characteristics of the
produce. )o ensure produce safety and (uality, consumers should handle and
wash produce properly.
A. 2ollowing these practical tips can help you safely en+oy the wide variety of fresh
fruits and vegetables available in 8olorado.
WHY IS FRUIT SO IMPORTANT?
Fruits are important to the body's healthy development. This is because they contain
vitamins and nutrients that the body needs. They also contain antioxidants and
phyto-chemicals that are very essential. For instance banana fruit contains Vitamin
C, Calcium, fibre and Potassium among other components.
. Fruits are lo! in calories and fat and are a source of simple sugars, fiber, and
vitamins, !hich are essential for optimi"ing our health.
#. Fruits provide plenty of soluble dietary fiber, !hich helps to !ard of
cholesterol and fats from the body and to get relief from constipation as !ell.
3. Fruits contain many anti-oxidants such as poly-phenolic flavonoids,
vitamin-C, and anthocyanins.These compounds, firstly , help human body
protected from oxidant stress, diseases, and cancers, andsecondly$ help the
body develop capacity to fight against these ailments by boosting our
immunity level. %any fruits, !hen compared to vegetables and cereals, have
very high anti-oxidant value, !hich is something measured by their "Oxygen
Radical Absorbent Capacity" or (ORAC).
4. &nthocyanins are flavonoid category of poly-phenolic compounds found in
some "blue-fruits" li'e blue-blac' grapes, mulberries, acai berry, cho'eberry,
blueberries, blac'berries, and in many vegetables featuring blue or deep
purple color. (ating fruits rich in blue pigments offers many health benefits.
These compounds have potent anti-oxidant properties, remove free radicals
from the body, and thus offer protection against cancers, aging, infections,
etc. These pigments tend to concentrate )ust underneath the s'in.
*. Fruit+s health benefiting properties are because of their richness in vitamins,
minerals, micro-nutrients, anti-oxidants, !hich helps the body prevent or at
least prolong the natural changes of aging by protecting and re)uvenating
cells, tissues and organs. Their overall benefits are manifold, Fruit nutrition
benefits are infinite, -ou are protecting yourself from minor ailments li'e
!rin'ling of s'in, hair-fall, and memory loss to ma)or ailments li'e age-related
macular degeneration .&%/01 of the retina in the eyes, &l"heimer+s disease,
colon cancers, !ea' bones .osteoporosis12etc., and the list of fruit nutrition
benefits never ends
IS !UI"IN# H$A%THI$R THAN $ATIN# WHO%$ FRUITS OR &$#$TA'%$S?
WHY !UI"IN# TO $ATIN# WHO%$ FRUIT
3uicing
The primary benefit of )uicing is that it allo!s you to ta'e in higher amounts of
vitamins, minerals, antioxidants, en"ymes, amino acids and other nutrients than you
other!ise !ould from eating fruit -- the bul'y fiber 4uic'ly fills you up. Fresh fruit )uice
is essentially a concentrated extract rich in certain nutrients, but it lac's dietary fiber,
so )uicing only partially fulfills 560& dietary recommendations. Proponents of )uicing
often claim that your body absorbs the nutrients better and your digestive system
isn+t as taxed, but %ayo Clinic registered dietician 3ennifer 7elson states that there's
no scientific evidence to support these claims. 0epending on the fruit, extracted )uice
can also be high in fructose and calories, so diabetics and !eight-!atchers should
be cautious.
3uicing probably is not any healthier than eating !hole fruits and vegetables. 3uicing
extracts the )uice from fresh fruits or vegetables. The resulting li4uid contains most of
the vitamins, minerals and plant chemicals .phytonutrients1 found in the !hole fruit.
8o!ever, !hole fruits and vegetables also have healthy fiber, !hich is lost during
most )uicing.
6ome )uicing proponents say that )uicing is better for you than is eating !hole fruits
and vegetables because your body can absorb the nutrients better and it gives your
digestive system a rest from !or'ing on fiber. They say that )uicing can reduce your
ris' of cancer, boost your immune system, help you remove toxins from your body,
aid digestion and help you lose !eight.
8o!ever, there's no sound scientific evidence that extracted )uices are healthier than
the )uice you get by eating the fruit or vegetable itself.
9n the other hand, if you don't en)oy eating fresh fruits and vegetables, )uicing may
be a fun !ay to add them to your diet or to try fruits and vegetables you normally
!ouldn't eat. -ou can find many )uicing recipes online or mix up your o!n
combinations of fruits and vegetables to suit your taste.
:f you do try )uicing, ma'e only as much )uice as you can drin' at one time because
fresh s4uee"ed )uice can 4uic'ly develop harmful bacteria. &nd !hen )uicing, try to
'eep some of the pulp. 7ot only does it have healthy fiber, but it can help fill you up.
:f you buy commercially produced fresh )uice from a )uicing stand or store, select a
pasteuri"ed product. &lso 'eep in mind that )uices may contain more sugar than you
reali"e, and if you aren't careful, these extra calories can lead to !eight gain.
!ui(in) *nd blendin), isn+t th*t the s*,e?
: have to agree the difference bet!een the t!o is not al!ays so apparent for everyone, nor !as it for me at first.
7o! that : have been blending for 4uite some time and have been becoming more and more intrigued by )uicing
lately, : could not even describe the difference.s1 in one sentence. Though )uicing and blending do share some
health benefits, they each come !ith their o!n uni4ue health properties and, of course, also their o!n
disadvantages. 8ere+s my ta'e on a comprehensive guide to help you choose; to -ui(e or to blend?
<lending
<lending is a techni4ue that creates a beverage out of a number of ingredients- this can be as little as # or =, but
can also be up!ards of >. <lending li4uifies and emulsifies the ingredients you thro! in the blender, creating a
relatively thic', homogenous and voluminous beverage. ?hile technically you could thro! anything in there, the
more ingredients you add the more important it is to 'eep an eye on complementary flavors and textures, or you+ll
end up !ith a !eird tasting, loo'ing and texturi"ed drin'. ?ith blending you should cut fruits and vegetables in
smaller pieces, remove s'ins and pits and be careful as to not overload it. 8igh speed blenders li'e Vitamix and
<lendtec are hardly sensitive for such ailments and even an avocado pit !on+t ruin your blender. The smoothies
made !ith a blender can be made more nutritious by adding ingredients such as soy yogurt, flax seeds, avocado,
coconut oil, protein po!der, etc. 6moothies leave no !aste and can be stored up to about = days !hile 'eeping
the vitamins and minerals intact.
3uicing is the extracting of )uice from fruits and vegetables. The vitamins, minerals, antioxidants and phytonutrients
end up in the )uice, !hile the bul' .pulp1 and all of the fiber is removed and discarded. This ma'es for a very li4uid
and smooth drin'. <y seperating the pulp from the )uice, it is also a very concentrated beverage$ 4uite a lot of produce
goes into one glass. This can of course be an advantage as !ell as a disadvantage$ this level of concentration ma'es
it easy to consume a large 4uantity of fruit en vegetable, but !e all 'no! fresh produce is not cheap. People )uice
because all of the nutrients get assimilated into the bloodstream straight a!ay, your body gets to use it all !ithout
having to digest food first. 3uice is also a very clean drin', containing only )uice from freshly )uiced produce.
BLE!"# A!$A%A#E& BLE!"# !"&A!$A%A#E&
(asy @ fast clean up Collecting ingredients @ prepping produce costs time
<lending creates voluminous drin's and inexpensive Ao!er concentration of fruit @ veg
ingredients can be added
& smoothie contains the !hole fruit, including healthy
fiber$ slo!er absoprtion of sugars
6lo!er absorption of nutrients, ta'es longer to drin'
Can provide lots of saitiety, can even be turned into full
meals
7ot a very easy !ay to Bbul' up+ on fruit @ veg
Ao!er bio-availability of nutrients than )uice, but higher
than !hole foods
(ndless variations but more difficult to create a very
tasty combo
Can be stored up until = days in the fridge !ithout losing
nutrients .covered1
Juicing or blending: What's the difference?
Juicing vs. blending? Should you put a juicer on your wish list or a new blender
instead? Vegetarians and plant-based healthy eaters have debated this issue for some
time. The answer is...well, it all depends on what you want.
There are pros and cons to both blenders and juicers, depending on the goals you are
trying to achieve. oth devices can ma!e healthy fruit and vegetable juices with
relatively little effort, but they each wor! in a different way.
"hen you use a juicer, the pulp #or fiber$ of the vegetable or fruit is separated out
from the juice and usually discarded. y contrast, a blender brea!s up the entire fruit
or vegetable, all of which is retained in the final product. So a blender will create a
drin! with more substance #depending on the amount of li%uid you add$ while juicing
provides a thinner drin! that&s free of pulp.
Juicers have a reputation for being messy and difficult to clean. lenders, on the
other hand, are easy to clean and, for the most part, not %uite as messy #as long as
the lid is secure before turning the appliance on$. 'n the other hand, they can be
%uite noisy.
What are the benefits of juicing?
Juicing is a great way to ingest the full goodness of fruit and vegetables in less time
than it would ta!e to eat them.
ecause vegetables contain less sugars than fruit, separating the juice from the fiber
does not cause a sudden rise in blood sugar that juicing fruit does. Juicing
concentrates the nutrients found in the vegetable #or fruit$ and increases the
absorption rate of vitamins and minerals into your body. This process is easy on the
digestive system, re%uiring it to do less wor!. This is good news for those with bowel
problems or other digestive issues.
(ruits are higher in sugar than vegetables. 'ur bodies absorb and use the sugars at a
slower pace when the fiber and the juice are ta!en together. "ith juicing, the sugars
are concentrated and the fiber is removed, which could cause blood sugar to spi!e.
Reasons to use a juicer:
• Juicing is a great way to get large amounts of vital nutrients and vitamins %uic!ly
without having to do a lot of chewing, and with less ris! of overeating.
• (or those with digestive issues, juicing is a simple way to get ample amounts of
nutrients.
What are the benefits of blending?
) typical !itchen blender
*hoto from "i!imedia
lending brea!s down the fruit and vegetables while retaining the fiber. The entire
food item is used and nothing is thrown away. So you get to ta!e in all those unseen
but much-needed phytonutrients and micronutrients that you would lose if you used a
juicer.
(iber plays an important role in helping things to run smoothly throughout the body.
+t is fiber that regulates the absorption of natural sugars in the system and helps slow
down their digestion. Studies have shown that a lac! of fiber could lead to an
increased ris! of developing diseases such as cardiovascular disease, some cancers,
obesity, coronary heart disease and others. ,ess severe conditions of a low fiber diet
include hemorrhoids, constipation and diarrhea.
+n some cases, it might be necessary to add more li%uid #such as water or pure fruit
juice$ to ma!e the pulpy li%uid thinner and easier to drin!. -epending on your desired
outcome, it may be worth doing this to cho!e down a .pulpy. drin! and !eep the fiber
with the juice.
)nother great thing about blenders is that they are multifunctional. +&ve tal!ed here
about ma!ing juices, but the same appliance can be a terrific help in ma!ing soups,
ice creams, salad dressings and desserts, in grinding coffee and grains, and much
more. /iven a good blender, the possibilities are endless, which just tends to ma!e
blending more fun.