Just a quick blog post today but I wanted to talk about how much is actually in a serving.
If you’re following a recipe it’s easy enough but as soon as you start juicing fruits and vegetables, it can be hard to know when to stop.
When it’s homemade should you stick to the recommended serving that you read on the bottle of Tropicana?
I don’t think so, I think a serving of homemade juice should be about 400-500 ml, which is about 13-16 fl oz or 2 cups. That’s for a mix of fruit and vegetable juice if you’re going all fruit that will be quite a lot of sugar so you might want to have less, but you can throw in half a cucumber to bulk out juice easily enough.
How Many Portions of Fruit and Veg in a Juice
This is a really easy one, The American Institute for Cancer Research found that a half cup of juice made from 100% fruits and vegetables is the same as a half cup of fruits and vegetables.
So from the serving above you get 4 portions of fruit and vegetables. Now if you want to up it to 2.5 cups just to get all 5 portions of your fruit and vegetables in one then you go right ahead!
I’ve just found 2 cups leaves me feeling full and I’d be forcing down any more than that. But it’s up to you, if you like having a huge big 32-ounce juice in the morning and that leaves you feeling great then you go right ahead.
It doesn’t have to be so “one side is right and one side is wrong” if you’re happy with how much you have then no judgment from me. You keep on enjoying it.
How Much Juice Can You Drink In A Day?
As long as it’s mostly vegetables your drinking I don’t see any upper limit.
I’m sure having said that there’s someone who drank 10L of juice in a day and almost drowned… Don’t do that, I’m sure you’re very smart so you can figure out that’s not a good idea.
But 4-8 servings are common in a juice cleanse but if you’re eating regular meals or plan on having juice for breakfast then I think 1-2 servings per day is a good amount. I like eating and don’t believe in extremely long juice fasts so much prefer to eat vegetables as well as drinking them so a nice big glass in the morning and maybe another pick me up in the afternoon is fine for me.
How Big Should A Juice Shot be?
About 50 ml is a good amount for a juice shot, a ginger shot, wheatgrass shot or something like it, but they’re just as big as they need to be. You can juice a knob of ginger root, a couple of pieces of ginger and be good to go with a shot. Or you can top it up with water to stay extra hydrated.
Although you don’t normally add water to juice adding it to a juice shot can be nice, especially if it’s super strong like a ginger shot.
But generally, juice shots have a very intense flavour so they’re not going to be very big, 25 ml to 50ml is more than enough to get that burst of flavour and leave you feeling great.
There are no hard and fast rules you should never break when it comes to doing your own juicing. So as a rough guide I like about 2 cups or 16 fl ounces, if you like to have a bit less than that, then go for it. If you need to have double that in the morning to feel yourself then go right ahead.
Experiment and find out what works for you, but if you’re drinking more then try and stick with more vegetables than fruits so you’re not ingesting more sugar than is necessary. Because if you can have all the same minerals and vitamins without the sugar then that sounds like a good idea to me!
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