What Counts as a Serving of Fruit?
It’s recommended to eat 4 servings of fruit per day, but what counts as a serving? Subscribe to Nourishable at
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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD
Music & Video Production by Robbie Hyde
Opening Motion Graphics by Jay Purugganan
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References
Footage: Pixabay by Taken, jarmoluk; Pexels by Trang Doan, Element5 Digital
Hey, welcome to Nourishable, I’m Dr. Lara. It is recommended that adults eat four servings of fruit per day, but what counts as a serving? Let’s science it. One serving is the equivalent of half a cup of fruit. Aiming for four servings per day is the equivalent of 2 cups of fruit. Fresh, frozen, raw, dried, pureed and juiced forms all count. This could be a half cup of grapes, a half cup of frozen blueberries, a half cup of canned fruit, a half of apple sauce or a half cup of 100% fruit juice. Things are a bit different for dried fruit because they lack water, so their nutrients and calories are more concentrated. A quarter cup of dried fruit is the equivalent to a half cup of fruit, so this quarter cup of raisins counts as one serving of fruit. This is referred to as a cup equivalent. Sometimes our typical portion sizes will be different than a serving size. A small apple with a two and a quarter inch diameter is one cup equivalent, or two servings, whereas a big huge apple with a three and a quarter inch diameter is two cup equivalents, or four servings.The Dietary Guidelines for Americans recommends focusing on eating a diversity of whole fruits. While 100% fruit juice does count, juicing filters out the dietary fiber that helps keep you full for longer, stabilizes blood glucose and nourishes your gut microbiome. Aim to incorporate a variety of whole fruits into your dietary pattern to benefit from all the different nutrients in those beautiful colours. That’s what science tastes like. Thanks for tuning into Nourishable, check out all my references in the video descriptions and subscribe to stay up to date on all things nutrition.
Shrimp with Creamy Garlic Sauce
#youtube #shorts
Creamy garlic parm shrimp
Serves 2
3-4 Table spoons neutral oil (Grape seed or sunflower oil)
1 lb Peeled deveined shrimp size 8-12
2 Tablespoons Salted butter
1 Tablespoon minced garlic
1/4 cup white wine (Chardonay)
1/2 cup Heavy cream
1/2 cup Grated parmesan cheese
Salt & Black Pepper to taste
Optional Garnish: Chopped parsley & Chili flakes
1. Add oil to a pan on medium heat.
2. Season the shrimp with salt and black pepper. Make sure to get both sides.
3. When the oil is hot, carefully add the shrimp. Cook each side for 2 minutes. When they’re done remove and reserve.
4. Discard any excess oil. Turn the heat down to medium low. Add the butter and let it melt.
5. Next add minced garlic. Fry until its fragrant or turns a light blonde color (about 1-2 minutes).
6. After that add the wine and let it reduce.
7. When the wine is almost dry combine the heavy cream, parmesan cheese and continue to reduce.
8. When the sauce is at your desired consisgtency season with salt to taste.
9. Finish with the chopped parsley and the cooked shrimp from earlier.
10. Serve hot with more chopped parsley and red pepper flakes.
How Apple Juice Is Made In Factory | Modern Fruit Juice Making Technology | Food Factory
How do they make apple juice? It is one of a short video in a series of short, concise videos that reveal the mysteries behind how everyday things happen.
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EAT | Homemade Applesauce
Applesauce isn't just for babies! It's one of my favorite fall snacks and it's perfect for after school. Easy to make, easier to devour. Subscribe to WUM for new vids M-W-F!
INGREDIENTS
• 2 lb chopped apples (skin on)
• ¼ cup water
• 2 cinnamon sticks
• raw sugar (optional)
• lemon juice (optional)
DIRECTIONS
1. Place chopped apples, water, and cinnamon sticks in microwavable dish. Cover and cook on high for 5 minutes. Stir and cook for another 5 minutes.
2. Place apples (and any remaining liquid but NOT the cinnamon sticks) in blender. Leave cap slightly open and cover with a towel so steam can escape but mess cannot. Blend on high until smooth.
3. Add sugar and lemon if extra flavor is need, allowing sugar to melt in hot apples.
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