HEALTHY JUICING: Squeezing In Your Produce
It can be difficult to get the right amount of fruits and vegetables every day, but dietitians say there’s a way to get all the important nutrients produce provides.
Shopper Larry Ihirg says, “I eat at least one apple a day.” We know we need to eat fruits and veggies, but getting the five to nine servings a day can be a challenge.
Hy-Vee Registered Dietitian Elizabeth Pohlman says there is a way to squeeze in those important nutrients. She says, “Juicing is really a hot topic right now, and it’s a great way to get vitamins and minerals and antioxidants you might not normally eat otherwise.”
Pohlman showed how easy it is to create what she calls a body and brain booster. She says, “I’m just going to kind of cube the apple.” She says you just need to wash and prep your produce. Juicers cost between $50 and $300. Some will allow you to throw in the food whole. Others require you to peel and core. The body and brain booster calls for an apple, pear and grapes. Toss it in and seconds later, she says, “This is what the finished product looks like.”
Dietitians say the beauty of juicing is you can incorporate fruits and veggies you may not normally eat, like spinach. Pohlman says, “Spinach and kale is a great one. A lot of people don’t like to eat them by themselves or cooked, so juicing is a great way to add those because you’re not going to get the flavor, but you’ll get the nutrients from it.”
Pohlman says the juice will stay safe in the fridge for about a week. But, you should drink it within a couple days to get the maximum health benefits. She says, “Most of your produce is going to be very high in antioxidants, especially grapes and berries. It’s going to be great to fight off disease, prevent heart disease as well as keep us young.”
Pohlman recommends you keep servings to 4 to 6 ounces. She says you can have two to three glasses a day, with balanced meals. She also recommends adding fiber, like Chia seeds, to help keep you full since juicing takes out much of the fruit’s fiber in the process.