The Juice on Juicing: Eating vs. Drinking Your Produce

There are many health claims which state that juicing can reduce the risk of cancer and heart disease, build your immune system and is good for detoxification. Juicing can be a great way to add fruit and vegetables to your diet but there is limited research specific to the health outcomes of juicing.

Whole fruits and vegetables are low in calories and provide dietary fiber, vitamins, and minerals, which are often left behind in the juicing process. Fiber keeps us feeling full longer and helps to control blood glucose levels from spiking. Without fiber, the combination of juices from several fruits and starchy vegetables can add extra sugar to your diet, decrease your satiety and lead to unintentional weight gain. Additionally, a serving of juice is 4 oz. and most recipes produce 3-5x this serving amount, increasing the amount of sugar and calories you consume. Therefore, extracting juice from raw fruits and vegetables isn’t a bad idea, it just shouldn’t be the sole source of your 5-a-day fruit and vegetable intake.

For the best health benefits follow these JUICE tips and remember to aim for 5 servings of whole fruits and vegetables each day.

Just add vegetables. To lower calories, use mostly non-starchy vegetables and add a small amount of fruit for flavoring. 

Use the whole food. Skins and pulp of fruits and vegetables contain fiber that aids in digestion, keeps you feeling full longer and controls your blood sugar levels. 

Include protein. Protein takes longer for your body to digest; therefore, when combined with carbohydrates, protein slows the rise of our blood sugar levels and keeps us feeling full longer. 

Control portions. Limit the ingredients to small quantities that you would normally eat at one sitting to prevent consuming extra calories that may lead to weight gain. 

Enjoy variety. Choose a colorful assortment of raw or cooked fruits and vegetables to increase the variety of nutrients you receive.

Brittany Lawrance, RD, CNSC, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking class. Learn more about Food & Friends' nutrition services.

Back to School Lunchbox Makeover

September means everyone is back to school and work! It is also the perfect time to update your lunchbox with healthy choices for you and your family.

There are numerous benefits to packing your lunch; you’ll save money, time and excess calories from processed foods. Lunch is an important way to refuel your energy for the remainder of the day, so let the makeover begin!

First, let’s talk about beverages. Beverages hydrate and aid in absorption of vitamins and minerals. However, all beverages are not created equal. Choose water or low-fat milk over soda, juices and sweet teas which can be packed with a ton of sugar and extra calories. If you don’t like water, try seltzer or sparkling water for that tickle of carbonation. You can also add fresh fruit like berries, lemons or limes to plain water for an added treat.

When it comes to the main dish, loading up on veggies is key. Add fresh spinach, peppers, onions, tomatoes and cucumbers to spice up traditional sandwiches. If sandwiches aren’t your cup of tea, create a large salad with fresh vegetables and toppings like sliced almonds, shredded chicken, walnuts or chickpeas for added protein. Salads aren’t just for veggies; get creative by adding strawberries, oranges or apple slices.

We know every great lunch has to have a great snack, so make yours healthy and delicious. Healthy snacking is a great way to give yourself a boost of energy between meals and research has found it to be helpful in maintaining a healthy weight. Try sliced apples or bananas with peanut butter, trail mix, granola bars, or bean dip and vegetables.

What’s in the lunchbox isn’t the only important element of a healthy lunch. Keep your lunch from spoiling by packing it in an insulated bag and storing it in the refrigerator. If you don’t have access to a refrigerator, pack a small ice pack to keep your food safe and fresh. Lastly, don’t forget to clean your lunchbox regularly with hot soap and water to keep the germs at bay.

Ready to makeover your lunch? Start with this Apple and Spiced Pumpkin Dip – Yum!

 

Janell Walker, RD, LDN, Nutrition Services Manager

Janell is a registered dietitian and has been with Food & Friends for 3 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.