Drinking 100 Percent Fruit Juice is Associated with
Improved Nutrient Intake in Children and Adolescents

New research shows those who drink 100 percent juice have
higher intakes of key nutrients compared to non-consumers

WASHINGTON, DC (March 27, 2012) – Consumption of 100 percent fruit juice is closely linked to improved nutrient adequacy among 2-18 year olds, according to new research published in the current online issue of Public Health Nutrition, the Juice Products Association reports today.

The new study from researchers at the Louisiana State University Agricultural Center and Baylor College of Medicine highlights the effect that consumption of fruit juice had on select nutrients (ones that have been identified as “nutrients of concern” and are most frequently under-consumed in children’s diets), namely: dietary fiber; vitamins A, C, and E; magnesium; folate; phosphorus; calcium; and potassium.

According to the findings, with the exception of vitamin E and fiber, consumption of 100 percent juice was associated with higher usual intakes of all of the aforementioned nutrients. (Of note, although juice drinkers did not exhibit higher intakes of dietary fiber, their fiber intake was not lower than nonconsumers, as experts have previously speculated may occur). These results underscore the role of 100 percent juice as a nutrient-dense beverage – a classification also noted in the 2010 Dietary Guidelines for Americans.

“One hundred percent fruit juice plays an important role in the diets of children and teens, supplying important nutrients during crucial years for growth and development,” notes lead researcher Dr. Carol O’Neil. “Drinking 100 percent juice should be encouraged as part of an overall balanced diet.”

Additionally, this study is the first to show that fruit juice consumers were more likely to exceed the Adequate Intake for calcium than those not consuming juice.  It is unclear if this is due to intake of calcium-fortified juices or if fruit juice was more likely to be consumed alongside calcium-rich foods and beverages.

In this study, the researchers used data from the 2003-2006 National Health and Nutrition Examination Survey (NHANES) to examine the diets of a nationally representative sample of children and adolescents ages 2-18 years.

Drinking 100 Percent Fruit Juice is Linked
to Higher Intake of Essential Nutrients

New research shows adults who drink fruit juice have improved dietary adequacy compared to non-consumers

BOSTON, MA (November 9, 2010) – With so few Americans consuming the recommended amounts of fruit each day, finding quick and simple ways to add additional fruit servings – and the important nutrients they provide – is more critical than ever. Although USDA recognizes that 4-oz of 100 percent juice supplies one serving (1/2 cup) of fruit, there is still confusion regarding the healthfulness of juice. New research presented today at the American Dietetic Association (ADA) Annual Food and Nutrition Conference and Expo (FNCE) clearly highlight the benefits of 100 percent juice, revealing that fruit juice drinkers were more likely than non-consumers to meet recommended levels of certain key nutrients.

The new study, from researchers at the Louisiana State University Agricultural Center and Baylor College of Medicine, examined a nationally representative sample of adults 19 years of age and older and found that drinking 100 percent fruit juice was closely linked to improved nutrient intake. More specifically, the researchers used data from the 2003-2006 National Health and Nutrition Examination Survey (NHANES) to compare intake of “shortfall nutrients” – those nutrients most frequently under-consumed by Americans – among juice drinkers and non-consumers.

According to the research team, adults who did not drink fruit juice were more likely to fall below recommended levels for several key nutrients, including vitamins A and C and magnesium. Additionally, a greater percentage of those consuming fruit juice exceeded recommended levels for calcium and potassium – two important minerals for promoting bone health and regulating blood pressure.

“This study supports the role of fruit juice as a nutrient dense beverage and a source of valuable vitamins and minerals,” notes lead researcher Dr. Carol O’Neil. “Drinking 100 percent juice may be one important strategy to provide some of the essential nutrients that are currently under-consumed by Americans. One hundred percent fruit juice should be encouraged as part of an overall balanced diet.”


See tag at top of post for more information



Not so naughty pizza

375g light puff pastry
2 tbsp tomato purée
100g smoked fat-free ham or
parma ham, all fat removed
1 light mozzarella ball, grated
1 tbsp grated Parmesan cheese
Basil leaves

You could add peppers, sweetcorn, tomato etc to this.

Heat the oven to 200°C/gas 7. Put the pastry
on a baking tray then prick it all over with a
fork. Spread the tomato purée on the pastry.
Season, and then scatter the ham on top,
followed by the cheeses. Bake for 15-20
minutes. Scatter the basil leaves over the
pizza and serve with a huge salad.


Garlic spinach chicken with spicy wedges

1 hour to cook
serves 4
For the chicken
4tsp butter, softened
3tsp garlic paste
small handful of parsley, finely chopped
4 chicken breasts, skinned
salt, to season
freshly ground black pepper, to season
150g fresh spinach
100ml chicken stock
1 small onion, finely sliced
16 baby tomatoes on the vine, sliced
For the wedges
550g white potatoes, cut into wedges (Maris Piper or King Edward ideal)
freshly ground black pepper
1tsp paprika
1tsp chilli powder
4tbsp olive oil
For the salsa
1 small red onion, finely chopped
2 medium/large tomatoes, finely chopped
1/4 cucumber, finely chopped
1/2 red pepper, finely chopped
1 medium avocado, peeled and finely chopped
juice of 1/2 lemon
2tbsp flat-leaf parsley, finely chopped
garlic oil, to drizzle (if you don’t have garlic oil, use good quality olive oil)
freshly ground black pepper

Preheat the oven at 190˚C /Gas 6.

In a bowl mix together the butter, garlic paste and parsley. Slice the chicken breasts lengthways without cutting right through and fill each cavity with a large teaspoon of the garlic butter, then close them up again. Season well with salt and pepper.

Lay a ‘bed’ of fresh spinach in the bottom of a baking dish, then pour the chicken stock over the spinach. Place the chicken breasts on top of the spinach, covering each one with the sliced onion and tomatoes, then season well again. Cover the baking dish with foil and place in the oven to bake for 30 minutes.

Meanwhile, prepare your wedges by placing them in a baking tray and drizzling with olive oil. In a small bowl, mix the salt, pepper, paprika and chilli powder together, then sprinkle over the wedges with another drizzle of olive oil. Bake the wedges in the oven for 30-40 minutes, or until they are golden brown.

While the wedges are baking, make your salsa by mixing together all the ingredients, season well with salt and pepper and drizzle with the garlic oil or good quality olive oil.

To serve, place the chicken and spinach alongside some of the crispy wedges and serve a good dollop of the fresh salsa on the side of the plate.


Vegetable risotto with roasted tomatoes

serves 4

325g (11oz) tomatoes on the vine
1tbsp olive oil
1litre (1¾pts) vegetable stock
25g (1oz) butter
2 shallots, diced
1 clove garlic, crushed and chopped
300g (10oz) Arborio rice
300g (10oz) baby spinach leaves, washed
zest and juice of 1 lemon
freshly ground black pepper
75g (3oz) Parmesan cheese, grated

Heat the oven to Gas 4, 180ºC, 350ºF. Lightly oil a baking sheet. Cut the tomatoes into 4 bunches, drizzle with a little oil and place in the oven to roast for 10 minutes.

Heat the stock in a pan to a simmer. Melt the butter and remaining olive oil in a large pan, add the shallots and sauté for 3 minutes. Add the garlic and cook for a further 2 minutes.

Add the rice and mix well, coating each grain in oil. Add a ladleful of the hot stock to the rice and mix. Bring to a simmer as the liquid is absorbed by the rice. Continue adding more stock, ladleful at a time, letting the rice absorb it gradually. Altogether this process will take about 15-20 minutes, until the rice is soft.

Add the spinach, juice, zest, seasoning and half the Parmesan. Mix well for 3 minutes, until the spinach is just wilting. Serve with the remaining Parmesan, topped with the tomatoes.



350G (12 oz) Pasta shapes

1 cal spray or 1 tbls olive oil

1 red pepper, seeds removed and finely chopped

198g can sweetcorn

200g can tuna in springwater

black pepper

2-3 tablespoons chopped fresh herbs such as parsley,drill,coriander

Cook pasta according to packet instructions.

In a large pan with 1 cal spray or olive oil cook red pepper ( you can add tomato,celery,mushrooms anything you like)

stirring occasionally, untill soft and just begining to turn golden brown.

Stir in the sweetcorn and tuna, cover and cook gently until piping hot. Season to taste.

Drain the pasta and gently toss with the tuna mixture and the herbs.



Chicken,lemon and garlic casserole

Serves: 4

Suitable for freezing


2lb/908g skinless and boneless chicken thighs

7oz/198g green beans
1 lemon
4-5 sprigs of tarragon
2 onions
2 large carrots
1 bulb of garlic
Fry light
1¼pt/710ml stock made with chicken Bovril
1 tbsp chicken Bovril (from concentrate)
Salt and freshly ground black pepper

1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

2. Spray a large non-stick casserole dish with Fry light. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.

3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.

4. Add the greens beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon.



Low-fat plain yougurt
whole grains
Citrus fruits
Bell Peppers
Sweet Potatoes
Vegetable Juice
Spicy foods (Spicy foods burn extra calories for a short time but more importantly these foods are difficult to eat fast. Eating slowly can give you more time to register that you are getting full and keep you from overeating.)

Check out the tags and links at the top for more information on why they help weight loss.

Chargrilled salmon, spinach and tomato stack.


This is one of the fastest, easiest and most delicious meals. The salmon is a great source of essential fatty acids, Which support brain function, strengthen the immune system and help prevent heart disease. So although this meal is a little higher in fat than most, don’t worry – it’s the right sort of fat. Tuck in and enjoy.
1 tablespoon of olive oil
1 salmon fillet, about 150g , trimmed and boned
1 thick slice beef tomato
2 teaspoons of finely chopped fresh basil leaves
a handful of spinach leaves, rinsed
1 tablespoon balsamic vinegar

Lightly brush a stove-top grill pan with the olive oil and then heat untill sizzling hot. Add the salmon to the pan, skin side down. Add the tomato and sprinkle with half the basil leaves. Cook for 3-4 minutes. Turn over the salmon and the tomato and cook for a further 2-3 minutes, untill the salmon is cooked through but still tender. Remove the pan from heat.
Put the spinach leaves on a serving plate, top with the tomato slice and then the salmon. Drizzle with a few drops of olive oil and some balsamic vinegar, then sprinkle with the remaining chopped basil leaves.

Enjoy 😉

Kcal 427

FAT 25g

5g saturated

Protein 38g

Carbohydrate 2.5g



spring onion
salad beans
red pepper
yellow pepper
lemon juice

Chop and mix in a salad bowl with a little olive oil , salt and vinegar. Any vinegar white wine, red wine, balsamic it all tastes great.
You can add sweetcorn, grated carrot , pasta , fete cheese > ( 79 kcal per 30g serving, 6.4g fat)anything you like to a salad.
Same applies to prawn cocktail. Except you use prawn not tuna obviously. You don’t need the vinegar but can still put it in and top with a low fat seafood sauce.

Make your own seafood sauce with mayo,salad cream, vinigar and a little tomato sauce. Adjust to taste.
Easy and yummy. xD

Healthy Breakfast

I never have time in the morning to start cooking and mixing up healthy breakfasts. I don’t want things like morning muffins, pancakes and blueberries and I never feel like eating in the morning. So the things I can stomach in the morning are fast and easy. Here are some things I like.

Wholegrain bread with sunflower seeds (103 kcal per slice, 1.5g fat. 0.3g saturates) toasted with no butter 1 boiled egg white (17 kcal,0.6g fat, 0.g saturates) and I have a pinch LO SALT 66% less sodium. Per 1.3g, 1/4 tsp = 0 kcal,0 fat.

Another thing I like on my wholegrain bread toasted with no butter is grilled tomatoes with basil.. 1 grilled tomato has 32 kcal. Basil 0 k cal,0 fat.

Another yummy breakfast – fat-free pasteurized fruit yogurt.  ( 91 kcal, 0.3g fat, 0.2 saturates, per 100g ) With chopped raw banana 95.0kcal, 0.3g fat. Fresh Fruit Strawberries, raw 28 kcal, 0 fat per cup, no stem.

I have a regular instant coffee 4 kcal, no sugar sometimes a drop of 1% fat per 100ml milk. Sometimes without the milk.

200ml glass of 100% orange juice, 85 kcal, 0.2g fat. trace saturates.