With spring upon us, many people are likely thinking about shedding that extra winter weight to prepare for summer. Juicing has become a popular trend as more consumers are turning to the pulverizing power of high tech juicers and blenders for weight loss and health.

Although homemade juices contain nutritious vitamins, antioxidants, and phytochemicals, they are lacking in fiber, since most of the plant's outer layers are stripped away and you are left with a highly concentrated product that can be high in sugar and calories. One cup of pure fruit juice typically contains about 100 calories and 20 grams of sugar. Furthermore, juicing ingredients and equipment can add up quickly - imagine using two pounds of carrots to yield only one cup of carrot juice. If you do decide to juice, try lower calorie ingredients such as beets, carrots, lemon, ginger, leafy greens, celery, or cucumbers for the bulk of your drink.

Smoothies made with a conventional blender containing fruits and vegetables can be a rich source of fiber. Fiber is the component of plant foods that gives them structure. It is found in whole grains, fruits, and vegetables in varying amounts. Fiber is well known for its ability to maintain regular bowel movements and prevent constipation, but it contains many other benefits.

Since fiber is not actually absorbed and digested in the body, it essentially does not contribute to caloric intake and may be a useful way to aid with weight loss. High fiber, plant-based diets aid in weight loss by increasing satiety and reducing food cravings. In addition, soluble fiber reduces cholesterol and may reduce blood sugar levels in people with diabetes by slowing the release of glucose into the bloodstream when carbohydrates are eaten.

In addition, high fiber diets have been linked to lower risk of colorectal cancer. Fiber provides non-digestible nutrients that nourish intestinal cells and provide "food" for the beneficial bacteria in the gut, which ferment the long chain sugars in fiber and aid in healthy cell development and colonization of immune-enhancing intestinal bacteria. Aim for 25-30 grams of fiber daily.

Smoothies are an optimal way to help achieve your daily fiber intake and are more cost-effective than juicing as less ingredients are needed for a larger yield. For a basic smoothie, use a liquid base of choice and add frozen or fresh fruits, vegetables, and nut butter for a high protein, high fiber, filling snack or meal replacement. Try kale or spinach for a nutritious vegetable base without an overpowering flavor, or bananas and avocados for a creamy, silky texture.

Try the following nutrient-dense smoothie recipe the next time hunger strikes: blend together 1 cup light vanilla soymilk, 1/2 cup frozen mixed berries, 1 banana, 1 tablespoon chia seeds, and a big handful of kale and parsley (provides approximately 300 calories, 11 grams protein, and 13 grams fiber).

Natalie Colla, RDN, LD, is a University of Idaho Dietetics Program graduate, clinical dietitian at Kootenai Health, and nutrition consultant with Kyle Rutley Fitness.