Eating Healthy on a Budget

Posted: 08/10/2011

An article released in the August 2011 issue of Health Affairs, a peer-reviewed journal of health policy thought and research, is garnering wide-spread media attention and leaving consumers wondering whether they can afford to eat healthy. The article, "Following Federal Guidelines to Increase Nutrient Consumption May Lead to Higher Food Costs for Consumers," summarizes research on the cost of increasing certain dietary nutrients, and notes that to reach the recommended level, U.S. consumers will have to pay more for their food.  The study discusses nutrients, and we all know that consumers buy food, not nutrients, and fresh fruits and vegetables deliver multiple nutrients.
 
However, we are sharing the PMA's (Produce Marketing Association's) research, The Cost of the Recommended Daily Servings of Fresh Produce, which points to fresh fruits and vegetables as a key to eating healthy on a budget.
 
In addition to encouraging Americans to "make half their plate fruits and vegetables," we offer a five-point consumer checklist for affordable produce:
  1. Shop the sales! Nearly one-third of produce items are on sale at your store right now.
  2. Use produce as a meal-extender. Salads, soups and stews allow you to create tasty, nutritious meals that cut back on more-expensive items such as meats.
  3. Buy what you need; it's not a bargain if you buy it but don't get to eat it. Some items, like apples, oranges, and potatoes, are stock-up items that will last for a while at home. Others, like berries or mushrooms, should be eaten within a few days.
  4. Know your serving sizes. A serving of fresh produce is one-half cup (one cup for leafy greens). So a large banana or a grapefruit may be two servings. That means the price you're paying is for two, not one.
  5. Share. If you see a bargain for a larger pack at the store or warehouse club, buy it and share with friends or neighbors.
Protecting your bottom line and increasing consumption of fresh fruits and vegetables are part of eating healthy on a budget.  On average, it costs only $2.18 to get nine daily servings of fruits and vegetables – 28 cents for a serving of fruit and 21 cents for a serving of vegetables.  Fresh produce is the natural "value meal."