Zest Juice Bar - Nutrition

NUTRITION

What is a calorie anyway ? What is acerola again?

Here are a few facts that were put together by with the help of our nutritionist, Cecile Hine

Fats and figures!
The fruit dictionary
Why juice and smoothies ?
What is frozen yoghurt ?

Fats and figures!

Calories: A unit of measurement for the amount of energy that is released from food upon oxidation by the body. Also the amount of heat required to raise the temperature of 1 kilogram of water by 1°C at 1 atmosphere pressure.
Proteins: A group of complex organic macromolecules that are the basic building blocks of all living cells and are therefore essential in the diet for the growth and repair of tissue.
Carbohydrates: A group of organic compounds, including sugars, starches and fiber, that is a major source of energy for animals.
Simple Sugars: Single Molecule sugars such as glucose, fructose, and galactose.
FAT: Along with proteins and carbohydrates, one of the three nutrients used as energy sources by the body. The energy produced by fats is 9 calories per gram. Proteins and carbohydrates each provide 4 calories per gram. Intake of monounsaturated and polyunsaturated fats can help reduce blood cholesterol when substituted by saturated fats in the diet.
Saturated Fats: Fatty acids that are saturated with Hydrogen atoms, are mainly found in animal tissue, and should be restricted in the diet.
Water: We are made up of 60%. What we eat every day gives us 0,5 to 1,5 litres of water and there after, we need to drink 1, to 2 litres. Fruit and juices are a great source.
Fibres: They help with digestion. Fruit and vegetables are a great source.
Vitamin C: Fights against infections, reinforces our defense system, helps us to sleep better and age better (it is an antioxidant !)It is found in a number of fruits and vegetables, especially acerola, strawberries, kiwis, blackberries, cabbage and parsley. It is not stocked by the body and is therefore non-toxic.
Vitamin A: Other wise known as retinol, it helps with the protection and repair of or vision, skin, bones, hair and nails. It is found in animal sources ( such as butter and eggs) under the form of retinol and in vegetables ( especially carrots, cabbage and spinach) under the form of beta-carotene.
Calcium: It is a mineral that is found in abundance in the body. Our bones, teeth and cartilage are made up of it. To mantain this calcium, our diet must be balanced. The presence of vitamine D is essential to the absorption of calcium.

The fruit dictionary

ACAI: This brazilian berry is loaded with energy. It has a delicate chocolate flavour and is traditionally eaten for breakfast, mixed with orange juice, banana and muesli.
ACEROLA: With nearly 1,6 grams of vitamin C per 100 grams, this little cherry from brazil will give you 26 times your daily need in a single bite !
APPLE: This fruit makes a great snack as it is an effective hunger buster. It is also high in fibre.
BANANA: Full of potassim and fibre, this fruit is a great hunger buster that will give you a good energy hit !
BEETROOT: This vegetable gives a sweet purple juice with few calories.
BLUEBERRIES: These tiny berries are full of fibres and a good source of vitamin C.
CARROT: An effective antioxidant, charged with beta-carotene and vitamin A. It is renowned for it’s positive effects on the skin.
CELERI: Packed with fibres and calcium, this vegetable has very few calories and hardly any sugar.
CLEMENTINE: This delicately perfumed fruit will give you a good dose of calcium and folique acid. As with all citrus fruits, it also contains a load of vitamin C.
CUCUMBER: Low in calories and sugar, it has a high water content and is only eaten raw.
GINGER: Known for it’s aphrodisic qualities, ginger has long been known to relieve nausea and digestive problems. It is also a good antioxidant and source of minerals.
GRAPEFRUIT: High in vitamin C, this citrus is also very low in calories.
KIWI: With 80mg of vitamin C per 100 grams, this fruit will give you half of your daily needs in one bite ! It is also rich in fibres and folic acid.
LEMON: The thick skin on this fruit protects it’s high quantity of vitamin C. It is also very low in calories.
MANGO: Particularly rich in vitamin C and beta-carotene, this deliciously delicate fruit mixes well with both sweet and savoury dishes.
PASSION FRUIT: With it’s deliciously sharp flavour, this fruit is high in fibres. As with all exotic fruits, it is high in beta-carotene and vitamin C.
PINEAPPLE
: An exoticaly perfumed fruit with few calories. It is also full of fibre, vitamin C and beta-carotene.
ORANGE: Like the lemon, the thick skin on this fruit protects it’s vitamin C content. It is also a good source of calcium.
RASPBERRIES: Low in sugar and rich in fibres, as with all berries, it has a high content of both folic acid and vitamin C.
STRAWBERRIES: This delicious berry is low in sugar and calories. It is also very rich in folic acid and super rich in vitamin C.

Why juice and smoothies ?

Fruits are best when consumed fresh. This is when they contain the most vitamins. Once fruits are crushed, blended or changed in any way, they will loose a lot of their nutritional value within 15 minutes, hence the interest to drink freshly prepared fruit juice and smoothies rather than the bottled version! Not only does it taste better, it is way better for you !

Juices are rich in water, fibres, vitamines and minerals. They are low in calories and exempt from glucose ( the sugar that is responsable for weight gain).

Milk products are rich in calcium, vitamines and protiens. Coconut milk is particularly rich in vegetable fat, which protects the body against cardio-vascular diseases.

Smoothies are a combination of all of the above … a vitamin packed snack or liquid lunch !

What is frozen yoghurt ?

Frozen yogurt is fat-free alternative to ice cream. It contains active cultures.

Frozen yogurt both freezes and melts much slower than ice cream since yogurt has a much higher enthalpy of fusion than milk It is often eaten by lactose-sensitve people in place of ice cream, as the live cultures can help digest the lactose. More recently, live culture probiotic frozen yogurt has seen increased popularity, as many consumers view yogurt of this variety as being healthier. It has a creamy –indulgent taste like icecream, only it is good for you !