Can juicing help you get more fruits and vegetables?

Q. I’m having a hard time increasing my fruit and vegetable intake. Does juicing count?

A. Juicing can be an excellent way to incorporate nutrient-dense foods into your diet – if done thoughtfully. It’s true that consuming most of your fruits and vegetables by eating them whole is ideal, as it gives you a complete “package” of nutrients and fiber. But juicing can help you get to your daily goal more easily, and a well-crafted juice can be a potent source of vitamins A, C, and K, as well as potassium, folate, calcium, and iron.

Using a home juicer? Aim for a ratio of 80% vegetables to 20% fruit to keep nutrient density high and sugar impact low. Start with a base of vegetables like tomatoes, spinach, carrots, beets, or cucumber. Then add natural sweetness with a small amount of fruit such as apples, berries, oranges, or pears. Whisk in a little prune juice to support gut health, or plain yogurt or protein powder to add protein.

At the supermarket, look for juices, such as orange, cherry, or pomegranate, with no added sweeteners and that are low in sodium. Choose products labeled “100% juice,” and check the ingredients list (some 100% juice blends may be mostly micronutrient-poor white grape or apple juice).

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