Breakfast is generally
considered as the most
important meal of the
day. At breakfast time,
most of us put some
calories in our body
and we are preparing
to
start the most active
part of our day.
But the
always-famous combination of
breakfast cereals with
fruit juice and toast has now become a taboo with the
nutritional inventions. With the 'low-
carb, low-glycemic index' food choices,
cereals as wheat flakes are
preferred
over cornflakes, white bread is
substituted by whole wheat bread with
low-cal butter, and fruit juices by
whole fruits.
So what happens to our
all-timefavourite breakfast?
Well, it may just have to get little
healthy. The logical
answer for the consumption of a couple of glasses of
fruit juice is that fruits are healthy,
therefore fruit juices are healthy. But
the logic doesn't apply to nutrition.
Even with no sugar added, zero
preservatives, unstrained fruit juice
would have the same amount of sugar
as a cola beverage, because fruit is full
of
sugar!
The sugar is from fructose that's
naturally present in fruit; if it's '10
per cent juice', most of the sugar is in
the form of high-fructose corn syrup.
When a fruit juice is 'without added
sugar', it means
sucrose or table sugar
is not added. But the sugar of the fruit
obviously
remains. Sugar in 340 ml of
fruit juice (no added sugar) is
equivalent to calories in 340 ml (one
can) of
Coca-Cola.
All the above basically tells us that no
matter which juice you choose, they all
have more calories than the same
amount of Coke. It tells us that juice -
100 per cent juice, no sugar added -
contains about the same amount of
sugar (or even more - 50 per cent more
for grape juice) as the same volume of
Coke. It tells us that, freshly-squeezed
fruit juice without straining, is no
different in ca

Healthy Food Guide...

Healthy lifestyle can be achieved
with a suitable combination of
exercises and good food habits.
Instead of following diet plans at
random, opt for a scientific yet
natural approach towards foods
which are healthy for you to eat.
The cue lies in the fact that the
closer a food is to its natural state,
the better it is for you. For
instance, l Fresh fruits and berries
are great and will satisfy a craving
for sweets.
Whole vegetables have lots of
vitamins and minerals, so eat more
green, orange and yellow vegetables.
Steam them to retain the most
nutritional value and be careful with
sauces, they may be high in calories
and fats that aren't good for you.
Avoid sugary snacks and pastries as
well. An apple is good for you, an
apple pie really isn't, at most times.
Stick to water, milk and 100 per cent
fruit and vegetable juices as your
main beverages and limit sugary
soft drinks. Here's how you can get
started by sorting out unhealthy and
healthy foods.
Avoid unhealthy foods
- Battered and deep fried foods
- Sugary sodas
- Processed lunch meats
- Greasy snack chips
- White bread and refined pasta
- Most canned spaghetti and ravioli
- Sugary breakfast cereals
Go for healthy foods
- Green and brightly coloured
vegetables
- Dark leafy greens and lettuce
- Fresh fruits and berries
- Nuts, dried fruits and healthy
snacks
- Whole grain and brown breads and
pasta
- Healthy cooking oils like canola
and olive oils
- Low fat milk or soy beverages
- Nuts, seeds, and legumes.
- Large portions of fresh green
foods in your daily meals can go a
long way into keeping you fit.