Fruits & Vegetables: Is Fresh the Best for Your 5 a Day?
Current USDA guidelines recommend that fruits and vegetables make up the core of the American diet. USDA food consumption surveys find that the average American falls far short—consuming only 0.9 cups of fruit and 1.4 cups of vegetables per day. Cost, in particular, has been cited as a possible barrier to higher fruit and vegetable consumption, especially for low-income households. Here are some tips to help you get the nutrition you need regardless of your budget.
Here is some great news! While fruit and vegetable costs do vary, a USDA review found that 8 out of 10 fresh and canned/frozen fruits cost less than 40 cents per cup and that an additional 21 fruits cost less than 80 cents per cup. Fresh whole watermelons win as a cost saver. Look for canned and frozen fruits in real juice and without added sugar or syrup.
More than 77% of vegetables cost less than 80 cents per cup. This includes fresh, frozen, and canned vegetables all of which provide great nutritional benefits. The MyPlate plan recommends that half of your plate should include vegetables, so it’s good to know that they are also the most affordable part of a meal! Dried beans go the furthest on a budget at an average cost of 17 cents per cup. Check to make sure frozen and canned veggies have limited added salt and that they are free of sauces or additives.
Another great tip for cost saving on produce is to shop for items that are grown locally and that are in season. On Long Island this could be asparagus, peas and collard greens in late Spring, berries, tomatoes, and corn in the Summer, and brussels sprouts or kale in the Fall. Some items such as apples and potatoes keep for a long time and are affordable all year.
Here are a few recipes that are low-cost, full of flavor, and packed with produce of all kinds.
Quick Chicken & Vegetable Soup
Reference
USDA Dietary Guidelines for Americans https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
USDA Economic Research Service https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/