Juice and Other Beverages
What's the difference?
- Fruit juice: is 100% pure fruit juice made from the fruit.
- Fruit drink: products with “beverage”, “drink”, “punch”, “ade”, or “cocktail” in the name. They have little or no real fruit juice or nutrients. These are popular alternatives to pop and often look like healthy choices since they contain some “real” juice.
- Soft drink: carbonated beverages that contain "empty" calories. They have a lot of sugar but little to no vitamins, minerals or proteins. Cola also contains caffeine.
What do I look for on the label?
- Choose products with 100% fruit juice, 100% unsweetened fruit juice, or 100% juice from concentrate on the label.
- Read the ingredient list. If sugar or glucose is first or second on the list, this is not your best choice.
Drink
|
Calories per 250 mL
|
% Real Juice
|
Tsp Sugar per 250 mL
|
Nutrient(s)
|
100% orange juice
|
120
|
100%
|
6W
|
vitamin C, calcium, folacin
|
Other fruit drinks (FruitopiaŽ and others)
|
90 to 120
|
0 to 50% (varies according to brand)
|
7< or more
|
vitamin C (amounts vary according to brand)
|
Iced tea (NesteaŽ and others)
|
80
|
0
|
5<
|
trace amounts
|
Cola
|
90 to 110
|
0
|
6 to 8<
|
none
|
Compare these drinks to:
Drink
|
Calories per 250 mL
|
% Real Juice
|
Tsp Sugar per 250 mL
|
Nutrient(s)
|
1 medium size orange
|
60
|
100%
|
3W
|
vitamin C, folacin, vitamin A, fibre, calcium, potassium
|
Milk (skim, 1%, 2%)
|
88, 108, 129
|
0
|
3W
|
vitamin A & D, calcium, phosphorus, protein
|
Chocolate milk (1%)
|
166
|
0
|
3W + 3<
|
vitamin A & D, calcium, phosphorus, protein
|
*is natural sugar
< is added sugar
Helpful tips
- Water and milk (including chocolate milk) are healthier alternatives to juice and other fruit beverages.
- Water does not contain any calories and it contributes to good health.
- Low fat milk (skim, 1%, 2%) and chocolate milk (1%) contain calories plus essential nutrients including calcium, vitamin D and protein.
- Juices and fruit-based beverages all contain calories and add to your daily energy intake. Read the label to identify 100% fruit juice.
- Eat the whole fruit to get fibre, vitamins, and minerals. Drink water to stay hydrated.
- Choose smaller portions: ˝ cup (125 mL) of 100% fruit juice is one serving from the Vegetable and Fruit food group according to Canada's Food Guide.
- Freeze 100% juice in an ice cube tray. Add colourful cubes to your glass of water to give it flavour, without adding too many calories.
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