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1/12/12 8:12 A

Fiber recommendations for female:
under age 50 = 25 grams
over age 50 = 21 grams

Many of our females on SP have a calorie range of about 1200-1550---so I suggest they aim for at least 20 grams daily since less food intake can make getting adequate fiber more difficult.

Most juice does not contain the beneficial fiber that whole fruit/veg have. It does not have as much benefit in keeping one feeling full. Research shows that there is benefit to the chewing of food---it slows down your eating process, it stays in your mouth longer, it can provide a greater meal satisfaction. So for many in our society, excessive juice intake is a problem with gulping down a large amount of calories in a short time period with little satiety benefit. That is why there is the 1 cup recommendation.

For those who want to include more juice in their diet, it is important to be aware of the issues listed above and to make an extra effort to keep calories, fiber and macronutrients within healthy ranges.

Hope this helps
Dietitian Becky

BITTERQUILL Posts: 1,639
1/12/12 7:16 A

Ideal fiber is 25-35g daily, according to SP. It's one of the nutrients you can choose to track.

I can't speak for the Spark recommendations, but for me, more than a cup of juice would add a lot more carbs, particularly sugars, than I want to add unecessarily. Yes, they are good sugars and it's far more nutritious than a lot of other \drinks out there, but I already eat plenty of veggies, fruits and whole grains. Adding a large quantities of a carb-heavy caloric beverage wouldn't be a good idea, regardless of how nutritious it is.

1/12/12 3:09 A

How much fiber is ideal for the average Sparker? And is the 1 cup limit because of the amount of sugar or because it assumes that I wouldn't be getting enough fiber? In otherwords, what's bad about having more than a cup of fresh juice per day if I'm already meeting my fiber minimums?

1/11/12 6:32 P

An estimate for fruit juice is 60 calories for a 1/2 cup serving.

An estimate for vegetable juice is about 20 calories for a 1/2 cup serving.

Since most juicers remove the beneficial fiber, the recommendation is to limit juice to no more than 1 cup daily for adults.

SP Dietitian Becky

BITTERQUILL Posts: 1,639
1/11/12 5:04 P

I'm pretty sure that the nutrition facts are very close, just minus the fiber (which would be a small reduction in carbs, which would generally make a bigger difference for veggies than fruits).

This page has some examples of the calorie content of several juice recipes:

Edited by: BITTERQUILL at: 1/11/2012 (17:05)
1/11/12 4:27 P

Help! I just got a juicer that I want to use all the time! It was a gift and it's really nice. But when I try entering in the juice on my tracker I get a little confused. I *know* the nutrition will be different (i.e. carbs, fiber) when I juice rather than blend but I can't seem to find a good way to add this to my tracker (just adding the whole fruit seems inaccurate). I'd even be willing to figure out the nutrition facts on another site and enter it as a custom food on spark people. Any advice?

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