Not many people sit down for breakfast and eat a head of lettuce, ginger, beets, a celery stick and apples. But thanks to the juicing craze, more and more people are enjoying fruits and vegetables as part of their diet. Not only does fresh juice taste delicious, people are more likely to eat their recommended daily serving of fruits and vegetables. But don’t get too eager to start juicing yet. “Contrary to popular belief, it can actually add pounds to your waist line if done improperly.” says April Murray, Registered Dietitian.
Although Fruits are full of cancer-preventing phytochemicals and antioxidants, if eaten in excess can add unwanted sugar and calories to your diet. For instance, a 16oz glass of fresh squeezed apple juice contains 250 calories where as one apple contains only 60 calories. Compared to fresh fruits and vegetables, juice contains less fiber which helps keep you full. “Instead of your stomach doing the work and burning calories, the juicershreds and dices the ingredients for you” April Murray, Registered Dietitian at OC Nutrition Coaching. “It is not recommended to replace juice with the majority of your meals since it can lead to protein-malnutrition and vitamin deficiencies.”
In order to juice properly, OC Nutrition Coach April Murray, RD shares a few tips. “Be sure to use a 3:1 vegetable to fruit ratio- this helps cut down the calories and sugar content of your juice. Add 1 Tbsp of flax seeds or 1 tsp coconut oil so that your body absorbs the fat-soluble vitamins A, D, E and K. If your juice is replacing a meal, eat egg whites or Greek yogurt on the side to boost the calcium and protein content. Although it is never recommended to juice-cleanse for extended periods of time, a temporary cleanse is a healthy way to lessen intake of processed and refined foods.”
April Murray, RD
Orange County Nutrition Coaching