Determine the percentage of fruits and veggies before they are juiced. Six kale leaves may not produce as much juice as one apple, but before it goes in the juicer, it’s much more than an apple!
It doesn’t have to be an exact science. Start off by determining how many pieces of fruit and vegetables you will be adding to each juice or how many juices and amounts you will be consuming over the day. Note: We recommend over the day to drink four to six juices, each being 16 – 20 oz. (500-600mls), plus a minimum of 64 oz. of water.
For example, if you intend to make a juice containing five ingredients, then it is ideal for only one piece to be fruit while the other four ingredients are vegetables for every juice you consume that day. Or consume only one juice that is 100% fruit in the morning while the remaining juices over the course of the day are almost all vegetables.
Keep in mind that root vegetables such as carrots, beets, sweet potato and other starchy vegetables can add a natural sweet taste to the juice while they are still considered vegetables. And citrus such as lemon, limes and grapefruit are so low in sugar that they do not count as true fruits.
We also recommend that 50% of your daily juices or daily ingredients should be green vegetables to ensure you are also drinking low sugar juices combined with higher sugar and carbohydrate juices.
In our plans we suggest as a general guideline to consume two to three coloured juices and three green juices to account for this. This recommendation encourages the consumption of a broad spectrum of colours throughout the day to ensure adequate ingestion of many micronutrients, antioxidants and phytonutrients, as each colour represents its own family of nutrients. Another golden rule for a healthy eating plan is to consume an array of colour everyday, or my favourite saying ‘eat yourself a rainbow everyday!’ to ensure a high phytonutrient diet.
Serving of fruit = 1 piece – apple, orange, pear or 1 cup of chopped. fruitServing of vegetable = 1 cup of chopped vegetables.
Your first juice of the day is 100% fruit while the remaining 4 juices are almost all vegetables, and 2-3 of those juices are predominantly green.
Juices 1 and 2 of the day are 50% fruit and 50% vegetable while the remaining 3-4 juices are all vegetables.
Juices 1 through 6 are split into one to two serves of fruit with four to eight serves of vegetables per juice over the course of the day while consuming 50% of these juices green.
In saying all of this, if you were to consume slightly more fruit than recommended you will still experience weight loss success and vital health improvements.
If you find your juice is too sweet then it probably has too much sugar in it and should be diluted with lower sugar containing fruits and vegetables such as lettuce, cucumber, celery, lemon, lime, grapefruit, zucchini, spinach, chard (silverbeet), peppers, kale (Tuscan cabbage), cabbage, brussels sprouts, fennel, watercress, mustard/collard greens, parsley or any other leafy, stringy or watery vegetables.
Over the course of our juicing, you may find that your sweet tooth will subside and you will prefer the juices with less natural sugars and more of a savoury taste. Some people do not believe that they will become accustomed to the stronger flavoured less sweet juices but with time, our tastes change and as your body starts to gauge its true nutrition desires it may prefer these juices that were once considered disgusting, intolerable and revolting – I’ve heard it all! I personally do not like very sweet juices and prefer the more sour and bitter flavours but I did not like these types of juices in the beginning of my juice journey.