Author: Whole U

We all know fruits and vegetables are good for us — but did you know eating five or more servings a day can lower your risk of stroke by up to 26% and reduce your chance of dying from cardiovascular disease? Research has even found that the antioxidants in fruit and vegetable juices may help delay the onset of Alzheimer’s disease.

The bottom line: the more produce you eat (or drink), the better. But getting in all those servings isn’t always easy — especially on busy days. That’s where juicing and blending come in.

What’s the difference?

Juicing extracts the liquid from fruits and vegetables, leaving behind most of the pulp and fiber. The result is a thin, concentrated beverage rich in vitamins, minerals, and phytonutrients — but without the filling fiber. Juicing requires a juicer designed to separate juice from pulp.

Blending, on the other hand, uses the whole fruit or vegetable. Everything you put in the blender ends up in your glass, creating a thicker drink (a smoothie) with more fiber and volume. You can use a standard blender or a higher-power version like a Vitamix.

Example: You’ll need about two oranges, one stem of kale, half a red pepper, one cup of berries, and one stalk of broccoli to make one cup of juice — but the same amount of produce makes roughly three cups of smoothie.

Juicing at a glance

• Produces a smooth, nutrient-dense drink in a smaller amount of liquid.
• Works well for those who need a low-fiber diet or prefer lighter beverages.
• Because it’s concentrated, keep portions smaller to avoid excess sugar.
• Requires more produce per serving, which can make it more expensive.

Example: Two oranges, one stem of kale, half a red pepper, one cup of berries, and one stalk of broccoli make about one cup of juice.

Blending at a glance

• Uses the entire fruit or vegetable, keeping all the fiber intact.
• Results in a thicker, more filling drink that supports digestive health.
• Lets you add extras like nuts, seeds, yogurt, or oats for healthy fats and protein.
• Produces a larger portion — about three cups of smoothie from the same amount of produce used for one cup of juice.

Which one is healthier?

Both can be part of a healthy lifestyle — it depends on your needs and preferences.

• Choose juicing if you want a quick vitamin boost or need to reduce fiber temporarily. Just keep portions small to avoid excess sugar.
• Choose blending if you want the benefits of fiber, protein, and healthy fats. Smoothies keep you fuller longer and support digestive health.
• Do both! Alternate between juicing and blending to mix things up and use produce before it spoils.

Tips for juicing and blending success

• Keep fruit to 1–2 servings per drink (½–1 cup) to avoid excess sugar.
• Load up on greens — kale, spinach, parsley, and cabbage taste milder than you might think.
• Add citrus (especially lime or lemon juice) to cut any bitterness.
• For juicing, use high-water veggies like cucumber and celery for extra volume.
• For smoothies, add water, coconut water, or milk to reach your ideal consistency.
• Invest wisely — higher-horsepower machines perform better and last longer.

Whether you prefer the clean taste of fresh juice or the hearty texture of a smoothie, both are easy ways to boost your daily fruit and veggie intake — and reduce food waste in the process. Always consult your medical provider before making significant dietary changes, especially if you have a medical condition.

Helping teens make healthy food choices can feel like a challenge, especially as they begin spending more time with friends and gaining independence. Fast food and snacks are everywhere, and the idea of “talking nutrition” might earn an eye-roll faster than you can say kale.

Still, conversations about food don’t have to feel like lectures. When approached with curiosity and connection, they can empower teens to see healthy eating as a way to fuel what they love, from sports to studying to hanging out with friends.

Here are ten ways to make those conversations more natural and effective.

1. Find the right moment.

Skip the formal “we need to talk.” Instead, notice when your teen opens up naturally on a drive, while cooking together or before bed. As family therapist Dr. Ron Taffel says, “Pay attention to when your kid opens up naturally.” Timing and tone matter more than the words themselves.

2. Listen first.

Teens respond best when they feel heard. Try asking open-ended questions like “What do you like about that new restaurant?” or “How do you feel after certain meals?” Listening builds trust and understanding.

3. Focus on the positive.

Notice and acknowledge good choices. Grabbing fruit instead of chips, trying a new veggie, or cooking at home. Encouragement goes further than criticism.

4. Cook together.

Meal prep is a great way to talk about nutrition without talking about it. Let your teen choose recipes or ingredients and guide small swaps like baking or broiling instead of frying.

5. Keep healthy foods on hand.

Stock the kitchen with easy, appealing options: fresh fruit, cut veggies, yogurt, nuts and whole-grain snacks. When healthy choices are visible, they’re more likely to be eaten.

6. Connect healthy eating to what matters to them.

Disease prevention may not motivate teens but energy, sports performance, clear skin and focus in school might. Frame nutrition in ways that support their immediate goals.

7. Be a role model.

Actions speak louder than lectures. When you make balanced choices and enjoy them, your teen will notice.

8. Let natural consequences teach.

Sometimes experience is the best teacher. Feeling sluggish after skipping meals or overdoing sugar can help teens understand the “why” behind moderation.

9. Avoid weight-focused talk.

Steer clear of scales, numbers, or body comparisons. Instead, emphasize how nutritious foods support strength, energy and mental well-being.

10. Be patient.

Change takes time. Celebrate small wins and remember that consistency and calm guidance make the biggest long-term difference.

Healthy Snack Ideas for Teens

Keep a few of these on hand for grab-and-go moments:

• Veggie sticks with hummus

• Whole-grain crackers

• Peanut butter with fruit or crackers

• Fresh, dried, or frozen fruit

• Popcorn (popped with oil)

• Beef jerky

• Yogurt smoothie drinks (low-sugar options)

• Nuts or trail mix

• Cheese sticks and whole-grain crackers

• Tortilla wraps with lean meat, cheese, and veggies