All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Okra

Olives

Onions

Oranges

Organ Meats

JAMS, JELLIES, AND OTHER SPREADS

Typical serving size:

About 1 to 2 Tbsp or 15 to 30 mL

HOW THEY HARM

High in sugar

WHAT THEY HEAL

Low energy Hypoglycemia Jams were developed in ancient times as a means of preserving fruits that would otherwise quickly spoil
When preserved, fruits resist spoilage because they lack the water that microorganisms need in order to grow
Surface molds can be prevented by sealing homemade preserves with an airtight layer of paraffin
Fruits boiled in sugar will gel via the interaction of fruit acids and pectin, a soluble fiber that is drawn out of the fruit cell walls by cooking
Apples, grapes, and most berries contain enough natural pectin; other fruits, such as apricots and peaches, need to have it added
Low-calorie, reduced-sugar jams are gelled with a special pectin that sets at lower acidity and with less sugar
These products are often sweetened with concentrated fruit juice and thickened with starches, which provides the flavor and texture of the jellied fruit without the calories of the full-sugar version
The supermarket shelves are stocked with many other types of spreads, ranging from soft processed cheese products to chocolate-flavored nut butters and whipped marshmallow
It’s best to consume these products in moderation

Health Benefits

Provides a quick boost of energy
Jams and jellies and other spreads that are high in simple sugars can provide a quick source of energy because the sugars are digested by the body quickly
They may be useful to people prone to hypoglycemia

Health Risks

High in sugar
There’s no comparison between jams and fresh fruits, because most of the vitamin C and other nutrients in fruits are destroyed by intense cooking
While fruit preserves contain substantial amounts of pectin—a soluble fiber that helps control blood cholesterol levels—this benefit is offset by their high sugar content
Little nutritional value
Most of the cheese-based products provide small amounts of vitamin A and calcium but are high in sodium, fat, and cholesterol
Chocolate and marshmallow spreads offer little more than calories and sugar

Allergies

Brush grilled chicken with jalapeño pepper jelly

Dab some all-fruit cherry spread on a plain sugar cookie

Swirl all-fruit apricot spread into plain Greek yogurt

Dip sliced Asian pear into sunflower seed spread

Buying Tip

s

When buying jams and jellies, look for sugar-free options or all-fruit versions

When buying nut butters, look for no added oils, salt, sugar, or preservatives or any other additives

Fructose and corn syrup are often added to spreads and jellies; avoid those

Storing Tips

Once opened, store jams, jellies, and dairy-based spreads in the refrigerator for about a month

Low- or no-sugar versions will keep in a refrigerator for about 3 weeks