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Ask a Dietitian

You've got questions, we've got answers! If you want to know more about living a healthier lifestyle with Jugo Juice, read through the questions below.

FAQ

I am experiencing digestion problems and a friend of mine told me I may have issues with gluten. What are the symptoms and which foods contain gluten?

Gluten is a protein found in wheat, rye and barley. People that have a sensitivity to gluten may have a gluten intolerance which means they don?t digest it well and may experience gas, bloating, cramping or diarrhea. Note that if you have a gluten intolerance you may be able to tolerate small amounts of gluten and don?t medically need to avoid gluten containing foods. On the other hand celiac disease is an autoimmune disorder in which the small intestine is damaged by gluten and leads to poor absorption of nutrients. It is medically necessary to avoid ALL gluten in your diet for life if you have celiac disease. Symptoms of celiac disease may include diarrhea, constipation, stomach pain, weight loss, low iron levels and skin rashes. If you have celiac disease and do not follow a gluten-free diet you have an increased risk of developing nutrient deficiencies, osteoporosis, reduced fertility, lymphoma and potentially other autoimmune disorders. If you suspect that foods such as pasta, bread and wheat based cereals cause you issues you can talk to your doctor and ask for a blood test to see if you have celiac disease. For more information on celiac disease and gluten-free diets visit the Canadian Celiac Association website: www.celiac.ca

How many fruits and vegetables do I need each day?

Fruits and vegetables are an important source of key vitamins, minerals, antioxidants and fibre that provide significant protection against chronic diseases such as heart disease and cancer. Use the chart below to find out the number of fruit and vegetable servings suggested for overall health each day.
Children Teens Adults Seniors
Age2-3yrs 4-8yrs 9-13yrs 14-18yrs19-50yrs51+yrs
Sex Female & Male Female & Male Female & Male Female & Male
# of Servings 4 & 5 6 & 7 7-8 & 8-10 7 & 7
One serving of vegetable and fruit is equal to:
  • One medium size fruit
  • 125 ml or half-cup of fresh/frozen/canned fruit/vegetables
  • 250 ml or one cup of raw leafy vegetables.
Canadians need to eat more fruits and veggies! Statistics Canada reports:
  • 70% of kids 4-8 years do not get enough.
  • Over 60% of kids 9-13 years fall short.
  • Over 60 % of adults don?t get the minimum daily requirement.

Are your smoothies, shakes and juices gluten-free?

All Jugo Juice Fresh-Pressed juices contain no gluten ingredients since they are made from simply juicing natural fruits and vegetables. Many Jugo Juice smoothies do not contain gluten ingredients since they are made without additives or fillers. As a general guideline, any Jugo Juice Smoothie that contains only fruit and juice contains no gluten ingredients. Currently, our smoothies made with low-fat fresh yogurt (not low-fat frozen yogurt) also do not contain gluten ingredients. Although Jugo Juice Xtra Benefits and mocha iced coffee do not contain gluten ingredients, the manufacturers also package products in their facilities that contains gluten; therefore there is a risk of cross contamination with these items. Be aware that cross contamination can exist by suppliers in manufacturing plants that produce many Jugo Juice ingredients. Although some Jugo Juice smoothies may not directly contain gluten or other allergens, we can not control how some of our ingredients are handled by manufacturers. Therefore, if you are extremely sensitive or have a life-threatening allergy, we would recommend that you refrain from consuming any Jugo Juice products, as there is a chance for cross contamination of gluten and other allergens. Additionally, there is a chance of cross contamination with some of our food items or in our smoothie blenders. If you have a food sensitivity please advise the Jugo Juice customer service representative making your smoothie that you require a sterilized blender jug for your smoothie. The health and safety of Jugo Juice customers is of utmost importance so at Jugo Juice, unfortunately we can not guarantee that our products are 100% allergy safe.

Is wheat grass gluten-free?

There is no gluten in the leaves of the grass however the seeds do have gluten. The risk of cross contamination is great so wheat grass is not considered gluten-free. This is why the Canadian Celiac Association pocket dictionary of ingredients does not permit wheat grass on a gluten-free diet.

Nutrition

I know that fibre helps to ?keep you regular? but I also heard that fibre is good for your heart. Is this true and how do I know if I am getting enough?

You can think of fibre as the part of plant based foods that the body cannot digest and use. Fibre is beneficial to promote a sense of fullness which can aid in managing a healthy weight. There are 2 main types of dietary fibre. Insoluble fibre is found in food such as the skins of fruits and vegetables, nuts and seeds as well as whole grains such as whole grain bread or bran cereal. This type of fibre helps to ?keep your regular? and prevent constipation. Soluble fibre is found in food such as psyllium based bran cereal, oatbran, oatmeal and the inside of fruits and vegetables. This type of fibre can improve control of your blood sugars as well as reduce your blood cholesterol levels. It is recommended that adults get 25-38 grams of fibre per day for optimal health. Remember to drink plenty of fluids as you increase your fibre intake. For a listing of fibre levels in food check out Health Canada?s ?Nutrient Value of Common Foods Booklet?. http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php

I am experiencing digestion problems and a friend of mine told me I may have issues with gluten. What are the symptoms and which foods contain gluten?

Gluten is a protein found in wheat, rye and barley. People that have a sensitivity to gluten may have a gluten intolerance which means they don?t digest it well and may experience gas, bloating, cramping or diarrhea. Note that if you have a gluten intolerance you may be able to tolerate small amounts of gluten and don?t medically need to avoid gluten containing foods. On the other hand celiac disease is an autoimmune disorder in which the small intestine is damaged by gluten and leads to poor absorption of nutrients. It is medically necessary to avoid ALL gluten in your diet for life if you have celiac disease. Symptoms of celiac disease may include diarrhea, constipation, stomach pain, weight loss, low iron levels and skin rashes. If you have celiac disease and do not follow a gluten-free diet you have an increased risk of developing nutrient deficiencies, osteoporosis, reduced fertility, lymphoma and potentially other autoimmune disorders. If you suspect that foods such as pasta, bread and wheat based cereals cause you issues you can talk to your doctor and ask for a blood test to see if you have celiac disease. For more information on celiac disease and gluten-free diets visit the Canadian Celiac Association website: www.celiac.ca

How many fruits and vegetables do I need each day?

Fruits and vegetables are an important source of key vitamins, minerals, antioxidants and fibre that provide significant protection against chronic diseases such as heart disease and cancer. Use the chart below to find out the number of fruit and vegetable servings suggested for overall health each day.
Children Teens Adults Seniors
Age2-3yrs 4-8yrs 9-13yrs 14-18yrs19-50yrs51+yrs
Sex Female & Male Female & Male Female & Male Female & Male
# of Servings 4 & 5 6 & 7 7-8 & 8-10 7 & 7
One serving of vegetable and fruit is equal to:
  • One medium size fruit
  • 125 ml or half-cup of fresh/frozen/canned fruit/vegetables
  • 250 ml or one cup of raw leafy vegetables.
Canadians need to eat more fruits and veggies! Statistics Canada reports:
  • 70% of kids 4-8 years do not get enough.
  • Over 60% of kids 9-13 years fall short.
  • Over 60 % of adults don?t get the minimum daily requirement.

How many calories should a 13 year old take in a day? how many calories should a 8 year old take in a day?

How many calorie levels a person should take in per day will depend on their age, gender, height, activity level, body composition, genetics and family history. An 8 year old male would need approximately 1500-2000 calories per day and a female between 1400-1850 calories per day depending on calorie levels. A 13 years old male would need approximately 1900-2600 calories per day and a female between 1700-2250 calories per day depending on calorie levels. For more information on estimated calorie levels for various age groups and activity patterns you can visit the Health Canada website for a listing of ?Estimated Energy Requirements here: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/1_1_1-eng.php

I know we all need a certain amount of sugars in our diet, and the sugar in fruit is more healthy then granulated sugar, but if you eat alot of fruit can it rase your blood sugar and have you at risk for diabetes?

You are correct that your body needs a certain amount of sugar (known as carbohydrate) to fuel the brain, central nervous system and muscles each day. The type of carbohydrate found naturally in fruit is called fructose. Complex carbohydrate which you can visualize as long chains of sugar is found in grains and starches such as pasta/rice/bread. Other sources of carbohydrate include lactose (naturally found in milk and dairy foods), vegetables as well as simple sugars found in candy/sweets. Eating lots of fruit or carbohydrates in general does not raise your risk of diabetes. All carbohydrate containing foods end up as sugar in your blood and normally your body is effectively able to deal with this by insulin regulation unless you have diabetes. If you have diabetes you still need carbohydrates but you need to watch the quantity and quality of carbohydrates you are eating more carefully. The risk factors for developing type 2 diabetes include: ? Being 40 years of age or older ? Having a close relative (parent or sibling) who has type 2 diabetes; ? Being a member of a high-risk population, such as those of Aboriginal, Hispanic, Asian, South Asian or African descent; ? Having a history of impaired glucose tolerance or impaired fasting glucose; ? Having already some evidence of the complications of diabetes, such as eye, nerve or kidney problems; ? Having heart disease; ? Having a history of gestational diabetes mellitus; ? Having high blood pressure; ? Having high cholesterol; ? Being overweight, especially around your abdomen. For more information on diabetes please visit the Canadian Diabetes Association website at www.diabetes.ca

Hey :) I recently became a vegetarian, and I'm wondering how to lead a balanced lifestyle? Are there any Jugo meal options for me? Thanks!

There are many different types of vegetarian eating plans. One of the most common types of vegetarianism is lacto-ovo which means to include dairy and eggs. The Grilled Veg Flatbread would be a good choice as well as the breakfast wrap, salads and yogurt parfait which is offered at some locations. For smoothies all Jugo Juice smoothies and fresh pressed juices would be choices that are appropriate for lacto-ovo vegetarians. If you are a strict vegan which means no animal foods including dairy are consumed then any of the fresh pressed juices and smoothies that don?t include yogurt, frozen yogurt or whey protein (which is derived from milk) would be good choices. The salads which are offered at some locations would also be good choices if you are vegan. Following a vegetarian diet can be complicated to know if you are eating the right amount of key nutrients such as iron, calcium, vitamin B12 and protein. Consult a Registered Dietitian to help you plan meals that will meet your new eating plan and make sure you are on the right track.

My question is how can I get servings of fruits from drinking a smoothie? I am trying to replace drinking pop or tim horton's iced capps. I drink a lot of them because there's a tim horton's by my work, but I found a Jugo Juice not too far away. Could I get my recommended fruit servings from a smoothie? And how many a week is it safe to drink, say two of a different kind? Thanks

Smoothies are a great way to get your recommended daily fruit servings and certainly something you could have daily. Many of the Jugo Juice smoothies have 5 servings of fruits in each cup. Each fruit smoothie contains 1/3 pound of real fruit and 100% fruit juice, which makes up the 5 servings. Since getting a variety of fruits and vegetables to obtain different vitamins, minerals and antioxidants is important for health, the more variety you get in your overall food choices (including) smoothies the better. Canada?s Food Guide recommends the following: Females age 19-50 years: 7-8 vegetable and fruit servings daily Males age 19-50 years: 8-10 vegetable and fruit servings daily Females/males age 51 years+: 7 vegetable and fruit servings daily One serving of fruit or vegetables is equal to: Fresh, frozen or canned vegetables 125 mL (½ cup) Leafy vegetables 250 mL (1 cup) Fresh, frozen or canned fruits 1 fruit or 125 mL (½ cup) 100% Juice 125 mL (½ cup) For more information visit: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

I am a diabetic...how or what would you recommend I get from Jugo Juice?

One of the most important ways to manage healthy blood sugars is to eat small amounts throughout the day rather than full sized portions. You don?t need to avoid carbohydrates (which is sugar to your body) just because you have diabetes. Instead you need to manage the quantity of carbohydrates you eat at one time. Balancing your meals and snacks with protein (such as meat, cheese, eggs, yogurt, nuts, protein powder etc.) as well as naturally occurring carbohydrates (such as grains/starches, fruits, veggies, milk and yogurt) is also important. Since everyone has different blood sugar control it is best to test your blood sugars after any new meal and see how your body responds. In general you might want to start with either a wrap/flatbread or smoothie but not both. If your blood sugars responded well with the wrap/flatbread then you could consider adding a snack size smoothie to the meal if you were still hungry and again retest your blood sugars. If you are choosing a full sized smoothie be sure to have a protein smoothie or add a protein extra benefit to any regular smoothie which can help stabilize your blood sugars. Again test out your blood sugars when trying any new meal and see how your body responds. You may find your blood sugar control is better if you split your smoothie into two snacks rather than have it all at once.

Specific Menu Items

Is wheat grass gluten-free?

There is no gluten in the leaves of the grass however the seeds do have gluten. The risk of cross contamination is great so wheat grass is not considered gluten-free. This is why the Canadian Celiac Association pocket dictionary of ingredients does not permit wheat grass on a gluten-free diet.

I was distressed to find out today (after eating three of them last week) that most of your sandwiches have more fat and calories than a Big Mac. Why is this?

Jugo Juice wraps and paninis range from 421-667 calories and 12-31 grams of fat. The calories come from the bread, meat, cheese and sauce whereas the majority of the fat comes from cheese and sauce which is there to provide flavour and enjoyment. While the calories and fat could compare to a traditional fast food burger on paper, what you should consider is nutritional density, quality and also additional menu choices often eaten with a burger (since most people don?t only order a burger at a fast food restaurant). A typical fast food combo meal that includes a burger, fries and pop adds up to approximately 1200 calories and 60 grams of fat. If you were to add a snack size smoothie at Jugo Juice to your panini or wrap, you would add an additional 140-175 calories and 0 grams of fat. This would mean that a wrap or panini along with a snack size smoothie would provide you with approximately half of the calories and less than half to one third of the fat that a traditional burger, fries and pop combo contains. Nutrition research (Dietary Reference Intakes for North America) suggests that 20-35% of your total calories should be supplied by fat per day. A moderately active adult female needs 2000-2200 calories per day and 44-85 grams of fat per day. A moderately active adult male needs 2400-2800 calories per day and 53-108 grams of fat per day. A Jugo Juice wrap/panini and smoothie would therefore supply you with a reasonable amount of calories and fat towards your daily goal. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf)

Hey there, I love your products and have been drinking the Big Blue Protein for a year now, once a week. However, I just found out it has 71 grams of carbs and 60 grams of sugar. This is higher than I expected and I want to make sure I am consuming healthy products as an alternative to regular fast food. Can you explain?

While I understand your concerns about health and sugar I wanted to point out a few important things about the science of carbohydrates and sugar that may be useful to you. Firstly, it is important to note that all carbohydrates are sugar. Carbohydrates are found naturally in all fruits and vegetables. Carbohydrates are also found naturally in dairy foods that contain lactose such as milk and yogurt. Other sources of carbohydrates include sweets and sugars such as table sugar, honey and desserts. Carbohydrates are an important nutrient for everyone because the brain runs exclusively on carbohydrates as an energy source. The other important role for carbohydrates is as ?gasoline? or a fuel source for muscles when you are doing physical activity and sports. If you don?t get enough carbohydrates in your diet you will feel tired, moody, have a hard time concentrating and your muscles will be fatigued in addition to slowed sport recovery. While 60g of sugar may sounds like lots, most of the sugar is derived from naturally occurring carbohydrates found in unsweetened juice, unsweetened fruit and naturally occurring lactose in the frozen yogurt. There is some added sugar supplied by frozen yogurt but the majority of sugar is indeed naturally occurring from healthy foods. Nutrition research (Dietary Reference Intakes for North America) suggests that 45-65% of your total calories should be supplied by carbohydrates per day. For an adult male that is moderately active total calories may be estimated to be 2400-2800 calories per day. This means an adult male that is moderately active will need 270-455 grams of carbohydrate per day based on achieving the goal of 45-65% of total calories supplied by carbohydrates. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php. For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf).

I'm pregnant, and am wondering if jugo juice is pasterized or not? Is it safe for me? Thanks!

Jugo Juice uses pasteurized unsweetened juices in all their smoothies. Our fresh pressed juices are unpasteurized but are still safe during pregnancy if consumed immediately. The concern regarding unpasteurized juices during pregnancy is for a small percentage of fresh juices and ciders sold at roadside stands, farmers markets, and in some grocery stores in the refrigerator section of the produce department or on ice. In these cases it is unknown how long the juice has been sitting and if juice has been sitting for a length of time in warm conditions it gives bacteria a chance to replicate quickly. Pasteurization is a treatment to eliminate disease-causing bacteria such as E. coli O157:H7, Salmonella, Cryptosporidium and some viruses. Children, pregnant women, the elderly or people with weakened immune systems should not consume unpasteurized juices such as these to avoid getting sick. For more information you can check out this article by Health Canada ?Unpasteurized Fruit Juice and Cider? http://www.hc-sc.gc.ca/fn-an/securit/facts-faits/unpast_fruit_juices-jus_fruits_cidre_nonpast-eng.php

I'd like to know if there is lactose content in Watermelon Wiggle. I'm trying to pinpoint some things that disturb my GI tract and think lactose may be one of them. Thanks.

There is no lactose in the Watermelon Wiggle Smoothie. This smoothie contains only watermelon, mango, and unsweetened juice. Lactose is a naturally occurring sugar found in milk and milk products, but may also be added to other foods. You can look for hidden sources of lactose in foods in an ingredient list that say milk, whey, curds, cheese, sweet or sour cream, buttermilk or malted milk. While most people can eat lactose containing foods, if you suspect you have lactose intolerance you can ask your doctor to send you for a test to investigate this. Signs of lactose intolerance include bloating, cramping, gas, nausea and diarrhea after eating foods that contain lactose.

Hi! Simply wondering if I can still enjoy my favorite «Abundant Açaï» being pregnant? I sure hope so! I'm not sure about the açaï superfood part? Thank you!

You can definitely safely enjoy the Abundant Acai smoothie while you are pregnant. The Abundant Acai smoothie contains 100% natural acai fruit pulp, mango, blueberries, banana, unsweetened cranberry juice and unsweetened pomegranate juice. There are no sugars, emulsifiers, binders or additives added at all. Acai (pronounced AH-sigh-EE) contains many nutrients but is especially known for anthocyanins which are pigments that give the ripe fruit its purple color. Anthocyanins are potent antioxidants that are good for cancer and heart disease prevention. Acai fruit pulp has a very high antioxidant capacity. It has more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. 1 Del Pozo-Insfran D, Brenes CH, Talcott ST. Phytochemical composition and pigment stability of Acai (Euterpe oleracea Mart.). J Agric Food Chem 2004;52:1539-45.

Hi there! I love Jugo's smoothies however I try to be incredibly (maybe too much so?) conscious of what I put in my body. I use to get Booster Juice and found out they use sorbet's and powder's and other things. Jugo Juice doesn't, however I had one yesterday and noticed that it contained 67grams of carbs. I checked and a piece of the kind of bread I eat (which isn't made with wheat so this makes sense)...only has 36 grams of carbs (12% of your daily intake?). SO, I figured 'okay that's not that bad then'. I guess my question is, shouldn't the big smoothies from Jugo fill you up in the sense of being like a meal if they have that many carbs? I drank one thinking it would be my lunch but I was really quite hungry about an hour later and ended up getting a half a sandwich too. Was this hunger maybe simply associated with the fact that there isn't a lot of protein? Oh my goodness this is a loaded question but I'm just curious! Thank you very much. This is awesome that you can ask these questions on here!

Great to hear you are focused on fuelling your body with excellent nutrition! How long a meal will keep you full will depend on several things including meal size, meal composition and individual variation. Here are 2 questions to ask: 1. Do I feel comfortably full after my meal? If the answer is no then you may need to add something else to your meal to increase the size. Appetite will vary from person to person and day to day. Some people need to chew something (rather than just drink something) in order to feel full. In addition to drinking a smoothie so you may just need a sandwich or other solid food to go with your smoothie. If a wrap or flatbread sandwich and a smoothie felt too filling then why not try a snackin? smoothie or fresh pressed juice with a wrap or sandwich. 2. Did the meal last me 3-5 hours? If the answer is no then you may need to add some additional protein to your meal since protein is digested slower than carbohydrate. You may try adding whey or soy protein (Jugo Juice Xtra Benefit) to your favourite smoothie or choosing one of the Jugo Juice protein shakes to help prolong fullness. Protein is also found in meat or cheese in wraps or flatbread sandwiches or in protein bars, nuts, eggs and more.

What is the nutritional information for the Breakfast Wrap?

Our Breakfast Wrap is what we consider a ?local favorite? recipe and it not mandartory at every Jugo Juice store. It is an optional item that can be sold based on customers preferences and extra room in the display case at a certain location. This is why you will not find the nutritionals for it listed in our nutritional guides or online.

I am watching my salt intake and your wraps are really high in sodium. If you look at the percentages, you could eat 57% of your sodium for the day in one wrap....that is too much. I would love it if you would offer some LOW sodium wraps.

Jugo Juice is currently investigating lower sodium options for the wraps and flatbreads but have not been able to find reliable options through their franchise suppliers. The sources of sodium in food products include the wraps/flatbread, sauces, meat and cheese. If you were to make a sandwich at home using similar regular ingredients you would be getting similar levels of sodium unless you were using low sodium versions of all of these. Jugo Juice will be continuing to ask suppliers for these options as more of these products become available in the marketplace.

Hey :) I recently became a vegetarian, and I'm wondering how to lead a balanced lifestyle? Are there any Jugo meal options for me? Thanks!

There are many different types of vegetarian eating plans. One of the most common types of vegetarianism is lacto-ovo which means to include dairy and eggs. The Grilled Veg Flatbread would be a good choice as well as the breakfast wrap, salads and yogurt parfait which is offered at some locations. For smoothies all Jugo Juice smoothies and fresh pressed juices would be choices that are appropriate for lacto-ovo vegetarians. If you are a strict vegan which means no animal foods including dairy are consumed then any of the fresh pressed juices and smoothies that don?t include yogurt, frozen yogurt or whey protein (which is derived from milk) would be good choices. The salads which are offered at some locations would also be good choices if you are vegan. Following a vegetarian diet can be complicated to know if you are eating the right amount of key nutrients such as iron, calcium, vitamin B12 and protein. Consult a Registered Dietitian to help you plan meals that will meet your new eating plan and make sure you are on the right track.

Hello, are protein shakes safe for pregnant women? I like Acai Protein, but I'm not sure if I should have it.

Not all protein powder is created equally by suppliers. The protein powder used at Jugo Juice is made by a very high quality supplier that takes quality control very seriously. Whey protein is made by extracting the protein from dairy and the product used at Jugo Juice has no other herbs or dietary supplements added. I believe the Jugo Juice protein shakes are safe for consumption during pregnancy (as a dietitian I personally had these while I was pregnant). Health Canada however advises pregnant women to avoid all dietary supplements unless advised by your physician so you may want to speak to your physician first.

I am a diabetic...how or what would you recommend I get from Jugo Juice?

One of the most important ways to manage healthy blood sugars is to eat small amounts throughout the day rather than full sized portions. You don?t need to avoid carbohydrates (which is sugar to your body) just because you have diabetes. Instead you need to manage the quantity of carbohydrates you eat at one time. Balancing your meals and snacks with protein (such as meat, cheese, eggs, yogurt, nuts, protein powder etc.) as well as naturally occurring carbohydrates (such as grains/starches, fruits, veggies, milk and yogurt) is also important. Since everyone has different blood sugar control it is best to test your blood sugars after any new meal and see how your body responds. In general you might want to start with either a wrap/flatbread or smoothie but not both. If your blood sugars responded well with the wrap/flatbread then you could consider adding a snack size smoothie to the meal if you were still hungry and again retest your blood sugars. If you are choosing a full sized smoothie be sure to have a protein smoothie or add a protein extra benefit to any regular smoothie which can help stabilize your blood sugars. Again test out your blood sugars when trying any new meal and see how your body responds. You may find your blood sugar control is better if you split your smoothie into two snacks rather than have it all at once.

Weight Loss

Can you suggest smoothies for pre and post workouts? I am not body building but rather trying to lose weight and improve overall strength with the aid of a personal trainer.

If you only have an hour or so before a workout then it would be best to choose any of the regular smoothies or superfood smoothies that primarily contain mostly carbohydrate from fruit and fruit juices. These smoothies will fuel your muscles and not be too heavy before a workout. Protein smoothies are best kept for post workout unless you are drinking them at least two or more hours before a workout since protein is digested slowly and can feel heavy during a workout. Protein after a workout is helpful to facilitate muscle repair. All smoothies are good sources of carbohydrates from fruit which are the main source of energy for muscles. After a workout you need to replace carbohydrates you have burned off so that you can recover properly and be fueled up for your next workout.

Hey there,

I tried Jugo Juice for the first time today and BAM this stuff is good. But how good? I understand the importance of having your daily portions of fruits and vegetables, but do fruit smoothies contain too much sugar if you're trying to lose weight?

Thx!

Carbohydrates are sugar to your body and these are found in grains, starches, fruits, veggies, milk, yogurt and sweets. You are correct that too much sugar isn?t good for you when you are trying to lose weight but rarely do people take in too much naturally occurring carbohydrates coming from fruit and veggies. Most people take in too much carbohydrates if they eat too many sweets or consume too many starchy snack foods or large portions. Nutrition research (Dietary Reference Intakes for North America) suggests that 45-65% of your total calories should be supplied by carbohydrates per day. For an adult male that is moderately active total calories may be estimated to be 2400-2800 calories per day. This means an adult male that is moderately active will need 270-455 grams of carbohydrate per day based on achieving the goal of 45-65% of total calories supplied by carbohydrates. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php. For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramidCalorieLevels.pdf).

Allergies

I am experiencing digestion problems and a friend of mine told me I may have issues with gluten. What are the symptoms and which foods contain gluten?

Gluten is a protein found in wheat, rye and barley. People that have a sensitivity to gluten may have a gluten intolerance which means they don?t digest it well and may experience gas, bloating, cramping or diarrhea. Note that if you have a gluten intolerance you may be able to tolerate small amounts of gluten and don?t medically need to avoid gluten containing foods. On the other hand celiac disease is an autoimmune disorder in which the small intestine is damaged by gluten and leads to poor absorption of nutrients. It is medically necessary to avoid ALL gluten in your diet for life if you have celiac disease. Symptoms of celiac disease may include diarrhea, constipation, stomach pain, weight loss, low iron levels and skin rashes. If you have celiac disease and do not follow a gluten-free diet you have an increased risk of developing nutrient deficiencies, osteoporosis, reduced fertility, lymphoma and potentially other autoimmune disorders. If you suspect that foods such as pasta, bread and wheat based cereals cause you issues you can talk to your doctor and ask for a blood test to see if you have celiac disease. For more information on celiac disease and gluten-free diets visit the Canadian Celiac Association website: www.celiac.ca

Are your smoothies, shakes and juices gluten-free?

All Jugo Juice Fresh-Pressed juices contain no gluten ingredients since they are made from simply juicing natural fruits and vegetables. Many Jugo Juice smoothies do not contain gluten ingredients since they are made without additives or fillers. As a general guideline, any Jugo Juice Smoothie that contains only fruit and juice contains no gluten ingredients. Currently, our smoothies made with low-fat fresh yogurt (not low-fat frozen yogurt) also do not contain gluten ingredients. Although Jugo Juice Xtra Benefits and mocha iced coffee do not contain gluten ingredients, the manufacturers also package products in their facilities that contains gluten; therefore there is a risk of cross contamination with these items. Be aware that cross contamination can exist by suppliers in manufacturing plants that produce many Jugo Juice ingredients. Although some Jugo Juice smoothies may not directly contain gluten or other allergens, we can not control how some of our ingredients are handled by manufacturers. Therefore, if you are extremely sensitive or have a life-threatening allergy, we would recommend that you refrain from consuming any Jugo Juice products, as there is a chance for cross contamination of gluten and other allergens. Additionally, there is a chance of cross contamination with some of our food items or in our smoothie blenders. If you have a food sensitivity please advise the Jugo Juice customer service representative making your smoothie that you require a sterilized blender jug for your smoothie. The health and safety of Jugo Juice customers is of utmost importance so at Jugo Juice, unfortunately we can not guarantee that our products are 100% allergy safe.

Is wheat grass gluten-free?

There is no gluten in the leaves of the grass however the seeds do have gluten. The risk of cross contamination is great so wheat grass is not considered gluten-free. This is why the Canadian Celiac Association pocket dictionary of ingredients does not permit wheat grass on a gluten-free diet.

All Questions

How many fruits and vegetables do I need each day?

Fruits and vegetables are an important source of key vitamins, minerals, antioxidants and fibre that provide significant protection against chronic diseases such as heart disease and cancer. Use the chart below to find out the number of fruit and vegetable servings suggested for overall health each day.
Children Teens Adults Seniors
Age2-3yrs 4-8yrs 9-13yrs 14-18yrs19-50yrs51+yrs
Sex Female & Male Female & Male Female & Male Female & Male
# of Servings 4 & 5 6 & 7 7-8 & 8-10 7 & 7
One serving of vegetable and fruit is equal to:
  • One medium size fruit
  • 125 ml or half-cup of fresh/frozen/canned fruit/vegetables
  • 250 ml or one cup of raw leafy vegetables.
Canadians need to eat more fruits and veggies! Statistics Canada reports:
  • 70% of kids 4-8 years do not get enough.
  • Over 60% of kids 9-13 years fall short.
  • Over 60 % of adults don?t get the minimum daily requirement.

I am experiencing digestion problems and a friend of mine told me I may have issues with gluten. What are the symptoms and which foods contain gluten?

Gluten is a protein found in wheat, rye and barley. People that have a sensitivity to gluten may have a gluten intolerance which means they don?t digest it well and may experience gas, bloating, cramping or diarrhea. Note that if you have a gluten intolerance you may be able to tolerate small amounts of gluten and don?t medically need to avoid gluten containing foods. On the other hand celiac disease is an autoimmune disorder in which the small intestine is damaged by gluten and leads to poor absorption of nutrients. It is medically necessary to avoid ALL gluten in your diet for life if you have celiac disease. Symptoms of celiac disease may include diarrhea, constipation, stomach pain, weight loss, low iron levels and skin rashes. If you have celiac disease and do not follow a gluten-free diet you have an increased risk of developing nutrient deficiencies, osteoporosis, reduced fertility, lymphoma and potentially other autoimmune disorders. If you suspect that foods such as pasta, bread and wheat based cereals cause you issues you can talk to your doctor and ask for a blood test to see if you have celiac disease. For more information on celiac disease and gluten-free diets visit the Canadian Celiac Association website: www.celiac.ca

I know that fibre helps to ?keep you regular? but I also heard that fibre is good for your heart. Is this true and how do I know if I am getting enough?

You can think of fibre as the part of plant based foods that the body cannot digest and use. Fibre is beneficial to promote a sense of fullness which can aid in managing a healthy weight. There are 2 main types of dietary fibre. Insoluble fibre is found in food such as the skins of fruits and vegetables, nuts and seeds as well as whole grains such as whole grain bread or bran cereal. This type of fibre helps to ?keep your regular? and prevent constipation. Soluble fibre is found in food such as psyllium based bran cereal, oatbran, oatmeal and the inside of fruits and vegetables. This type of fibre can improve control of your blood sugars as well as reduce your blood cholesterol levels. It is recommended that adults get 25-38 grams of fibre per day for optimal health. Remember to drink plenty of fluids as you increase your fibre intake. For a listing of fibre levels in food check out Health Canada?s ?Nutrient Value of Common Foods Booklet?. http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php

I'm pregnant, and am wondering if jugo juice is pasterized or not? Is it safe for me? Thanks!

Jugo Juice uses pasteurized unsweetened juices in all their smoothies. Our fresh pressed juices are unpasteurized but are still safe during pregnancy if consumed immediately. The concern regarding unpasteurized juices during pregnancy is for a small percentage of fresh juices and ciders sold at roadside stands, farmers markets, and in some grocery stores in the refrigerator section of the produce department or on ice. In these cases it is unknown how long the juice has been sitting and if juice has been sitting for a length of time in warm conditions it gives bacteria a chance to replicate quickly. Pasteurization is a treatment to eliminate disease-causing bacteria such as E. coli O157:H7, Salmonella, Cryptosporidium and some viruses. Children, pregnant women, the elderly or people with weakened immune systems should not consume unpasteurized juices such as these to avoid getting sick. For more information you can check out this article by Health Canada ?Unpasteurized Fruit Juice and Cider? http://www.hc-sc.gc.ca/fn-an/securit/facts-faits/unpast_fruit_juices-jus_fruits_cidre_nonpast-eng.php

How many calories should a 13 year old take in a day? how many calories should a 8 year old take in a day?

How many calorie levels a person should take in per day will depend on their age, gender, height, activity level, body composition, genetics and family history. An 8 year old male would need approximately 1500-2000 calories per day and a female between 1400-1850 calories per day depending on calorie levels. A 13 years old male would need approximately 1900-2600 calories per day and a female between 1700-2250 calories per day depending on calorie levels. For more information on estimated calorie levels for various age groups and activity patterns you can visit the Health Canada website for a listing of ?Estimated Energy Requirements here: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/1_1_1-eng.php

I'd like to know if there is lactose content in Watermelon Wiggle. I'm trying to pinpoint some things that disturb my GI tract and think lactose may be one of them. Thanks.

There is no lactose in the Watermelon Wiggle Smoothie. This smoothie contains only watermelon, mango, and unsweetened juice. Lactose is a naturally occurring sugar found in milk and milk products, but may also be added to other foods. You can look for hidden sources of lactose in foods in an ingredient list that say milk, whey, curds, cheese, sweet or sour cream, buttermilk or malted milk. While most people can eat lactose containing foods, if you suspect you have lactose intolerance you can ask your doctor to send you for a test to investigate this. Signs of lactose intolerance include bloating, cramping, gas, nausea and diarrhea after eating foods that contain lactose.

Hi! Simply wondering if I can still enjoy my favorite «Abundant Açaï» being pregnant? I sure hope so! I'm not sure about the açaï superfood part? Thank you!

You can definitely safely enjoy the Abundant Acai smoothie while you are pregnant. The Abundant Acai smoothie contains 100% natural acai fruit pulp, mango, blueberries, banana, unsweetened cranberry juice and unsweetened pomegranate juice. There are no sugars, emulsifiers, binders or additives added at all. Acai (pronounced AH-sigh-EE) contains many nutrients but is especially known for anthocyanins which are pigments that give the ripe fruit its purple color. Anthocyanins are potent antioxidants that are good for cancer and heart disease prevention. Acai fruit pulp has a very high antioxidant capacity. It has more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. 1 Del Pozo-Insfran D, Brenes CH, Talcott ST. Phytochemical composition and pigment stability of Acai (Euterpe oleracea Mart.). J Agric Food Chem 2004;52:1539-45.

Hi there! I love Jugo's smoothies however I try to be incredibly (maybe too much so?) conscious of what I put in my body. I use to get Booster Juice and found out they use sorbet's and powder's and other things. Jugo Juice doesn't, however I had one yesterday and noticed that it contained 67grams of carbs. I checked and a piece of the kind of bread I eat (which isn't made with wheat so this makes sense)...only has 36 grams of carbs (12% of your daily intake?). SO, I figured 'okay that's not that bad then'. I guess my question is, shouldn't the big smoothies from Jugo fill you up in the sense of being like a meal if they have that many carbs? I drank one thinking it would be my lunch but I was really quite hungry about an hour later and ended up getting a half a sandwich too. Was this hunger maybe simply associated with the fact that there isn't a lot of protein? Oh my goodness this is a loaded question but I'm just curious! Thank you very much. This is awesome that you can ask these questions on here!

Great to hear you are focused on fuelling your body with excellent nutrition! How long a meal will keep you full will depend on several things including meal size, meal composition and individual variation. Here are 2 questions to ask: 1. Do I feel comfortably full after my meal? If the answer is no then you may need to add something else to your meal to increase the size. Appetite will vary from person to person and day to day. Some people need to chew something (rather than just drink something) in order to feel full. In addition to drinking a smoothie so you may just need a sandwich or other solid food to go with your smoothie. If a wrap or flatbread sandwich and a smoothie felt too filling then why not try a snackin? smoothie or fresh pressed juice with a wrap or sandwich. 2. Did the meal last me 3-5 hours? If the answer is no then you may need to add some additional protein to your meal since protein is digested slower than carbohydrate. You may try adding whey or soy protein (Jugo Juice Xtra Benefit) to your favourite smoothie or choosing one of the Jugo Juice protein shakes to help prolong fullness. Protein is also found in meat or cheese in wraps or flatbread sandwiches or in protein bars, nuts, eggs and more.

I know we all need a certain amount of sugars in our diet, and the sugar in fruit is more healthy then granulated sugar, but if you eat alot of fruit can it rase your blood sugar and have you at risk for diabetes?

You are correct that your body needs a certain amount of sugar (known as carbohydrate) to fuel the brain, central nervous system and muscles each day. The type of carbohydrate found naturally in fruit is called fructose. Complex carbohydrate which you can visualize as long chains of sugar is found in grains and starches such as pasta/rice/bread. Other sources of carbohydrate include lactose (naturally found in milk and dairy foods), vegetables as well as simple sugars found in candy/sweets. Eating lots of fruit or carbohydrates in general does not raise your risk of diabetes. All carbohydrate containing foods end up as sugar in your blood and normally your body is effectively able to deal with this by insulin regulation unless you have diabetes. If you have diabetes you still need carbohydrates but you need to watch the quantity and quality of carbohydrates you are eating more carefully. The risk factors for developing type 2 diabetes include: ? Being 40 years of age or older ? Having a close relative (parent or sibling) who has type 2 diabetes; ? Being a member of a high-risk population, such as those of Aboriginal, Hispanic, Asian, South Asian or African descent; ? Having a history of impaired glucose tolerance or impaired fasting glucose; ? Having already some evidence of the complications of diabetes, such as eye, nerve or kidney problems; ? Having heart disease; ? Having a history of gestational diabetes mellitus; ? Having high blood pressure; ? Having high cholesterol; ? Being overweight, especially around your abdomen. For more information on diabetes please visit the Canadian Diabetes Association website at www.diabetes.ca

What is the nutritional information for the Breakfast Wrap?

Our Breakfast Wrap is what we consider a ?local favorite? recipe and it not mandartory at every Jugo Juice store. It is an optional item that can be sold based on customers preferences and extra room in the display case at a certain location. This is why you will not find the nutritionals for it listed in our nutritional guides or online.

I am watching my salt intake and your wraps are really high in sodium. If you look at the percentages, you could eat 57% of your sodium for the day in one wrap....that is too much. I would love it if you would offer some LOW sodium wraps.

Jugo Juice is currently investigating lower sodium options for the wraps and flatbreads but have not been able to find reliable options through their franchise suppliers. The sources of sodium in food products include the wraps/flatbread, sauces, meat and cheese. If you were to make a sandwich at home using similar regular ingredients you would be getting similar levels of sodium unless you were using low sodium versions of all of these. Jugo Juice will be continuing to ask suppliers for these options as more of these products become available in the marketplace.

Can you suggest smoothies for pre and post workouts? I am not body building but rather trying to lose weight and improve overall strength with the aid of a personal trainer.

If you only have an hour or so before a workout then it would be best to choose any of the regular smoothies or superfood smoothies that primarily contain mostly carbohydrate from fruit and fruit juices. These smoothies will fuel your muscles and not be too heavy before a workout. Protein smoothies are best kept for post workout unless you are drinking them at least two or more hours before a workout since protein is digested slowly and can feel heavy during a workout. Protein after a workout is helpful to facilitate muscle repair. All smoothies are good sources of carbohydrates from fruit which are the main source of energy for muscles. After a workout you need to replace carbohydrates you have burned off so that you can recover properly and be fueled up for your next workout.

Hey :) I recently became a vegetarian, and I'm wondering how to lead a balanced lifestyle? Are there any Jugo meal options for me? Thanks!

There are many different types of vegetarian eating plans. One of the most common types of vegetarianism is lacto-ovo which means to include dairy and eggs. The Grilled Veg Flatbread would be a good choice as well as the breakfast wrap, salads and yogurt parfait which is offered at some locations. For smoothies all Jugo Juice smoothies and fresh pressed juices would be choices that are appropriate for lacto-ovo vegetarians. If you are a strict vegan which means no animal foods including dairy are consumed then any of the fresh pressed juices and smoothies that don?t include yogurt, frozen yogurt or whey protein (which is derived from milk) would be good choices. The salads which are offered at some locations would also be good choices if you are vegan. Following a vegetarian diet can be complicated to know if you are eating the right amount of key nutrients such as iron, calcium, vitamin B12 and protein. Consult a Registered Dietitian to help you plan meals that will meet your new eating plan and make sure you are on the right track.

I am a diabetic...how or what would you recommend I get from Jugo Juice?

One of the most important ways to manage healthy blood sugars is to eat small amounts throughout the day rather than full sized portions. You don?t need to avoid carbohydrates (which is sugar to your body) just because you have diabetes. Instead you need to manage the quantity of carbohydrates you eat at one time. Balancing your meals and snacks with protein (such as meat, cheese, eggs, yogurt, nuts, protein powder etc.) as well as naturally occurring carbohydrates (such as grains/starches, fruits, veggies, milk and yogurt) is also important. Since everyone has different blood sugar control it is best to test your blood sugars after any new meal and see how your body responds. In general you might want to start with either a wrap/flatbread or smoothie but not both. If your blood sugars responded well with the wrap/flatbread then you could consider adding a snack size smoothie to the meal if you were still hungry and again retest your blood sugars. If you are choosing a full sized smoothie be sure to have a protein smoothie or add a protein extra benefit to any regular smoothie which can help stabilize your blood sugars. Again test out your blood sugars when trying any new meal and see how your body responds. You may find your blood sugar control is better if you split your smoothie into two snacks rather than have it all at once.

Hey there,

I tried Jugo Juice for the first time today and BAM this stuff is good. But how good? I understand the importance of having your daily portions of fruits and vegetables, but do fruit smoothies contain too much sugar if you're trying to lose weight?

Thx!

Carbohydrates are sugar to your body and these are found in grains, starches, fruits, veggies, milk, yogurt and sweets. You are correct that too much sugar isn?t good for you when you are trying to lose weight but rarely do people take in too much naturally occurring carbohydrates coming from fruit and veggies. Most people take in too much carbohydrates if they eat too many sweets or consume too many starchy snack foods or large portions. Nutrition research (Dietary Reference Intakes for North America) suggests that 45-65% of your total calories should be supplied by carbohydrates per day. For an adult male that is moderately active total calories may be estimated to be 2400-2800 calories per day. This means an adult male that is moderately active will need 270-455 grams of carbohydrate per day based on achieving the goal of 45-65% of total calories supplied by carbohydrates. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php. For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramidCalorieLevels.pdf).

Hello, are protein shakes safe for pregnant women? I like Acai Protein, but I'm not sure if I should have it.

Not all protein powder is created equally by suppliers. The protein powder used at Jugo Juice is made by a very high quality supplier that takes quality control very seriously. Whey protein is made by extracting the protein from dairy and the product used at Jugo Juice has no other herbs or dietary supplements added. I believe the Jugo Juice protein shakes are safe for consumption during pregnancy (as a dietitian I personally had these while I was pregnant). Health Canada however advises pregnant women to avoid all dietary supplements unless advised by your physician so you may want to speak to your physician first.

My question is how can I get servings of fruits from drinking a smoothie? I am trying to replace drinking pop or tim horton's iced capps. I drink a lot of them because there's a tim horton's by my work, but I found a Jugo Juice not too far away. Could I get my recommended fruit servings from a smoothie? And how many a week is it safe to drink, say two of a different kind? Thanks

Smoothies are a great way to get your recommended daily fruit servings and certainly something you could have daily. Many of the Jugo Juice smoothies have 5 servings of fruits in each cup. Each fruit smoothie contains 1/3 pound of real fruit and 100% fruit juice, which makes up the 5 servings. Since getting a variety of fruits and vegetables to obtain different vitamins, minerals and antioxidants is important for health, the more variety you get in your overall food choices (including) smoothies the better. Canada?s Food Guide recommends the following: Females age 19-50 years: 7-8 vegetable and fruit servings daily Males age 19-50 years: 8-10 vegetable and fruit servings daily Females/males age 51 years+: 7 vegetable and fruit servings daily One serving of fruit or vegetables is equal to: Fresh, frozen or canned vegetables 125 mL (½ cup) Leafy vegetables 250 mL (1 cup) Fresh, frozen or canned fruits 1 fruit or 125 mL (½ cup) 100% Juice 125 mL (½ cup) For more information visit: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Are your smoothies, shakes and juices gluten-free?

All Jugo Juice Fresh-Pressed juices contain no gluten ingredients since they are made from simply juicing natural fruits and vegetables. Many Jugo Juice smoothies do not contain gluten ingredients since they are made without additives or fillers. As a general guideline, any Jugo Juice Smoothie that contains only fruit and juice contains no gluten ingredients. Currently, our smoothies made with low-fat fresh yogurt (not low-fat frozen yogurt) also do not contain gluten ingredients. Although Jugo Juice Xtra Benefits and mocha iced coffee do not contain gluten ingredients, the manufacturers also package products in their facilities that contains gluten; therefore there is a risk of cross contamination with these items. Be aware that cross contamination can exist by suppliers in manufacturing plants that produce many Jugo Juice ingredients. Although some Jugo Juice smoothies may not directly contain gluten or other allergens, we can not control how some of our ingredients are handled by manufacturers. Therefore, if you are extremely sensitive or have a life-threatening allergy, we would recommend that you refrain from consuming any Jugo Juice products, as there is a chance for cross contamination of gluten and other allergens. Additionally, there is a chance of cross contamination with some of our food items or in our smoothie blenders. If you have a food sensitivity please advise the Jugo Juice customer service representative making your smoothie that you require a sterilized blender jug for your smoothie. The health and safety of Jugo Juice customers is of utmost importance so at Jugo Juice, unfortunately we can not guarantee that our products are 100% allergy safe.

I was distressed to find out today (after eating three of them last week) that most of your sandwiches have more fat and calories than a Big Mac. Why is this?

Jugo Juice wraps and paninis range from 421-667 calories and 12-31 grams of fat. The calories come from the bread, meat, cheese and sauce whereas the majority of the fat comes from cheese and sauce which is there to provide flavour and enjoyment. While the calories and fat could compare to a traditional fast food burger on paper, what you should consider is nutritional density, quality and also additional menu choices often eaten with a burger (since most people don?t only order a burger at a fast food restaurant). A typical fast food combo meal that includes a burger, fries and pop adds up to approximately 1200 calories and 60 grams of fat. If you were to add a snack size smoothie at Jugo Juice to your panini or wrap, you would add an additional 140-175 calories and 0 grams of fat. This would mean that a wrap or panini along with a snack size smoothie would provide you with approximately half of the calories and less than half to one third of the fat that a traditional burger, fries and pop combo contains. Nutrition research (Dietary Reference Intakes for North America) suggests that 20-35% of your total calories should be supplied by fat per day. A moderately active adult female needs 2000-2200 calories per day and 44-85 grams of fat per day. A moderately active adult male needs 2400-2800 calories per day and 53-108 grams of fat per day. A Jugo Juice wrap/panini and smoothie would therefore supply you with a reasonable amount of calories and fat towards your daily goal. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf)

Hey there, I love your products and have been drinking the Big Blue Protein for a year now, once a week. However, I just found out it has 71 grams of carbs and 60 grams of sugar. This is higher than I expected and I want to make sure I am consuming healthy products as an alternative to regular fast food. Can you explain?

While I understand your concerns about health and sugar I wanted to point out a few important things about the science of carbohydrates and sugar that may be useful to you. Firstly, it is important to note that all carbohydrates are sugar. Carbohydrates are found naturally in all fruits and vegetables. Carbohydrates are also found naturally in dairy foods that contain lactose such as milk and yogurt. Other sources of carbohydrates include sweets and sugars such as table sugar, honey and desserts. Carbohydrates are an important nutrient for everyone because the brain runs exclusively on carbohydrates as an energy source. The other important role for carbohydrates is as ?gasoline? or a fuel source for muscles when you are doing physical activity and sports. If you don?t get enough carbohydrates in your diet you will feel tired, moody, have a hard time concentrating and your muscles will be fatigued in addition to slowed sport recovery. While 60g of sugar may sounds like lots, most of the sugar is derived from naturally occurring carbohydrates found in unsweetened juice, unsweetened fruit and naturally occurring lactose in the frozen yogurt. There is some added sugar supplied by frozen yogurt but the majority of sugar is indeed naturally occurring from healthy foods. Nutrition research (Dietary Reference Intakes for North America) suggests that 45-65% of your total calories should be supplied by carbohydrates per day. For an adult male that is moderately active total calories may be estimated to be 2400-2800 calories per day. This means an adult male that is moderately active will need 270-455 grams of carbohydrate per day based on achieving the goal of 45-65% of total calories supplied by carbohydrates. For more information on Dietary Reference Intakes visit: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/index-eng.php. For more information on estimated calories you need each day check out: (http://www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf).

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