Question: Which is better for you, a cup of juice or the actual fruit or veggie?

Answer: Juice is good for you, as long as it's the juice and nothing but the juice. A 2006 study found that 100-percent juices have the same antioxidant and disease-protective qualities as the produce they come from. But dietitians at Consumer Reports say you're still better off with the real thing. The reasons:

• Fiber: Most juices have very little.

• Variety: Eating many fruits and vegetables may help reduce cancer risk. You'd need a juicer to get the same variety from a liquid.

• Weight control: Most fruit juices have more calories and sugar per serving than whole produce and are less likely to satisfy hunger.

Consumer Reports also says last year's industry-funded study, which analyzed data from 48 previous studies of apparent disease prevention by produce or juice, fails to directly compare the two. That makes its conclusions a bit shaky.

On the other hand, a cup of juice comes from more than one piece of produce, so it's packed with nutrients. But some are more nutritious than others because packaging causes a loss of vitamins. For example, while an orange has the same disease-fighting power as a cup of orange juice, grape and tomato juices yield considerably more than the whole fruit, Consumer Reports nutritionists say.

Experts say it's OK to substitute a serving or two of 100-percent juice for some of your daily fruits and vegetables, but steer clear of juice drinks, which usually contain lots of added sugar and only about 10 percent juice.

Here's a creamy orange shake with lots of extra nutrients from More Smoothies for Life by Daniella Chace.

Orange Banana Cream

Serves 1

1 cup orange juice

1 fresh or frozen banana

3 tablespoons protein powder

1 tablespoon flaxseed oil

1 tablespoon nutritional yeast

1 tablespoon toasted wheat germ

• Combine ingredients in a blender.

Nutritional information: 440 cal., 16 g fat (2g sat.), 58 g. carbs, 19 g. protein, 25 ,g chol., 35 mg sodium, 6 g fiber

Ryckmanl@RockyMountainNews.com