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Q:Are frozen juice bars
and popsicles lower in calories than the conventional fruit-flavored
popsicles?
A: No, unless they are a smaller size, calories of
juice bars and the conventional frozen treats based on sugar-water
are similar. Although all these bars may taste like fruit they
contain widely varying amounts of juice. “Juice bars”
sometimes contain only 10 percent fruit juice, and the few that
are labeled with 90 percent juice may not be the kind of juice
you expect. Some products note that they contain half or a whole
day’s recommended vitamin C. However, that doesn’t
mean they supply the broad range of vitamins, antioxidants and
minerals such as potassium that we get from a serving of fruit
or juice. Calories of these bars don’t vary much, because
they contain about the same amount of sugar, whether from juice
or added sugars. The only bars with calories as low as 15 to
20 each are usually somewhat smaller than other bars and made
with no-calorie sweeteners. |
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Q: I’ve heard that
mulberries are super-nutritious fruits we should be eating, so
why are they so hard to find?
A: Fresh mulberries, like other berries, are low in
calories and packed with nutrition. Each half-cup serving has
just 30 calories and a quarter to a third of the daily vitamin
C intake recommended for adults. Like blueberries and raspberries,
dark colored mulberries are reportedly good sources of antioxidant
compounds called anthocyanins, too. However, fresh mulberries
are delicate and need to be eaten within a few days of being
picked so they are almost never stocked in grocery stores. Occasionally
you might find mulberries in farmers’ markets or even find
mulberry trees where picking is allowed. (For safety sake, make
sure you know what you’re picking!) Dried mulberries are
sold in some specialty shops, but seem to be mainly available
through Internet fruit and nut sellers. The USDA has not published
official nutrient content information for dried mulberries, but
label information suggests that a one-third cup portion contains
about 130 calories and at least a day’s vitamin C. Like
raisins and other dried fruits, they serve as an excellent source
of fiber and provide about a third of Daily Value for iron. That
makes them a great option for nutrition and variety. But prices
are generally at least three to four times the cost of raisins
from your grocery store. If you’re tightening your food
budget, don’t feel mulberries are a must-do; as long as
you include a wide variety of produce, you can get fiber, vitamin
C and antioxidants for far less money.
Q:Is almond milk a nutritious
substitute for milk?
A: From a cook’s perspective, almond milk can
be used instead of cow’s milk or soymilk on cereal, in smoothies,
in cooking or as a beverage, but nutritionally it is not equivalent.
At one time almond milk was primarily available in a sugar-sweetened
form. Whether flavored or unflavored, these highly sweetened
versions contain far more sugar than protein, in some cases equal
to five teaspoons of sugar per cup. Unsweetened almond milk is
sugar-free and may contain only about 40 calories per cup. But
it supplies just a fraction of the protein and only two-thirds
of the calcium in milk. Almonds are a nutrient-dense food packed
with protein, minerals and vitamin E. Almond milk is also loaded
with vitamin E and is fortified with vitamin D like in cow’s
milk. But though you can use almond milk in place of cow’s
milk or soymilk, don’t count on a smoothie or other dish
made with almond milk as adding the same nutrients to your diet. |
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