Maximizing Fruit and Veggie Intake in Juices and Smoothies
When the USDA updated their dietary guidelines in 2010, one of the new suggestions was that adults eat 5-13 servings of fruit and veggies each day. 5-13? Does that sound impossible? It’s really not if you plan your meals ahead of time, and make sure you are stocked up on fresh produce for on the go snacks. One of the easiest ways to get the suggested amount of fruit and veggies each day is by juicing or making smoothies. One drink can make a sizeable dent in your goal amount.
There are numerous benefits of increasing your fruit and veggie intake. Here are 5 of our favorites:
- Fruits and veggies are rich in antioxidants, especially vitamins C and E, folic acid, alpha carotene, and beta carotene. These increase your immune system and antibodies. Antioxidants are also thought to lower your chances of certain types of cancer.
- They are good for your heart. They decrease your risk of heart disease, and they lower blood pressure and cholesterol.
- A diet filled with lots of fruits and veggies helps decrease obesity and type 2 diabetes.
- Veggies and fruit are high in fiber, which helps you feel full longer and it improves digestive health.
- They are low in calories and have very low cholesterol, if any. They fill you up without contributing much to your daily caloric intake.
In hopes of giving you ideas on how to incorporate lots of fruits and veggies in your day, we are providing sample recipes for you to try – three juices, and three smoothies. Any one of these drinks will give you a big boost toward your daily fruit and veggie goal. All juice recipes are from The Complete Book of Juicing, by Michael T. Murray, N.D. Smoothie recipes are compliments of Simple Health.
JUICES
MORNING:
Potassium Punch
- 1 peach, pitted, sliced
- 2 oranges, peeled
- ½ papaya, seeded, sliced
- 1 banana, peeled
Juice the peach, followed by one of the oranges, the papaya, and another orange. Pour in a blender, add the banana, and liquefy.
AFTERNOON:
Everything But the Kitchen Sink
- Handful of spinach
- 1 celery rib
- 3 carrots
- 2 radishes
- 1 apple, in wedges
- ½ cucumber
- 1 tomato, quartered
- ½ cup broccoli florets with stems
- ½ green bell pepper
Juice the spinach first, followed by the celery to push it through. Alternate the remaining vegetables with a carrot coming last.
EVENING:
Cruciferous Surprise
- 3 or 4 kale leaves
- ½ cup broccoli florets with stems
- ½ cup head of cabbage, in wedges
- 2 carrots
- 2 apples, in wedges
Feed the kale first, followed by the broccoli and cabbage. Then alternate the carrots and apple wedges.
SMOOTHIES
MORNING:
Light Pink Pineapple Smoothie
- 1 cup pineapple
- 6 leaves romaine lettuce
- 1 cup strawberries
- 1 handful parsley
- 1 cup coconut water or regular water
Place ingredients in the blender in the order listed, and blend to your desired level of consistency.
AFTERNOON:
Mineral Rich Green Smoothie
- 2 ribs celery
- ½ cucumber
- 1 handful cilantro
- 1 banana
- ½ lemon
- 1 cup coconut water or regular water
Place ingredients in the blender in the order listed, and blend to your desired level of consistency.
EVENING:
Minty Green Smoothie
- 2 bananas
- 3 ribs celery
- 1 handful mint
- 5 leaves romaine lettuce
- 1 cup coconut water or regular water
Place ingredients in the blender in the order listed, and blend to your desired level of consistency.
There are all kinds of benefits of making fruits and veggies a central part of your diet. Remember to choose a variety of items, and experiment with ones you haven’t tried before. Making juices or smoothies is quick, easy, and incredibly nutritious. You are half way through July now, and the month can only get better as you keep working toward your goals. Keep up the great work!
Since summer is a good time to drive places, next time we will offer suggestions for getting some exercise while you are on the road.