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Hello im a man that is 28years old. I go to the gym so i need more than 5 fruit a day, i find it hard to take this amount so i was wondering if when making a smoothie could i measure out 5-6 portions of fruit and drink during the day. If this was o.k then i could also do this with veggies and alternate each day. Or as another question would 10 portions be to much? Thank you for your time and the exellent information on your site. cheers

A smoothie is a great way to include fruit in your diet.  As a 28 year old male who is moderately to very active, you need approximately 10-13 servings or 5-6 1/2 cups total of fruits and vegetables per day.  Of that amount, about 2 to 3 cups should be from fruit.  If you obtain all of your fruit servings from the smoothie, use primarily whole fruit to get adequate fiber.  Fresh, frozen and canned fruits all work well.  Six to 8 ounces of 100% fruit or vegetable juice can be used as a serving to help blenderize your smoothie and help increase your fluid intake.

Vegetable juice is also a good way to include more veggies in your diet.   However, it should not be the only source of your vegetable intake if it is made with a juicer instead of a blender, because you will be missing out on the fiber from the vegetables.  Check our website at for other great ways to include fruits and veggies in your diet.  

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