The Cost for 9 Servings of Fruits and Veggies

I thought I would continue on the same theme as the last blog - the cost of eating healthy.  This time we will look at the cost of fruits and vegetables.

The Food Guide Pyramid recommends 2 1/2 cups of vegetables and 2 cups of fruit per day for the average person eating 2000 calories per day.  These numbers drop or increase slightly depending on your calorie needs.  Another way of stating this is in servings with 1/2 cup equaling a serving.  Two and a half cups vegetables and 2 cups of fruit equal a total of 9 servings of fruits and vegetables per day. 

About two years ago, I got tired of hearing people complain how much fruits and vegetables cost but yet, they could afford cigarettes.  I decided to compare the cost of 9 servings of produce with a pack of cigarettes.  We already know which is better for our health but I wanted to see which was better for our wallet.  The results were surprising.  In 2009, the average cost of a pack of cigarettes at the PX ($3.00/pack) was about the same as 9 servings of fruits and vegetables at the commissary ($2.97).   I even designed two sample menus to make sure I did not choose the cheapest fruits and vegetables.  I updated the prices earlier this month and found the price of cigarettes has increased more than the price of food.  The average price for a pack of cigarettes is $3.75 (single pack, not from a carton).  The average of my two sample menus is $3.10. 

How much you spend does depend on which ones you choose and the form it comes in.  All fruits and vegetables that you eat do not have to be fresh.  Canned, frozen and dried varieties are comparable in nutrients and are usually less expensive.  For this comparison, I used a combination of fresh, frozen, canned and dried produce available at the commissary on March 8, 2011.  Here is the comparison:

As you can see, the cost can vary quite a bit depending on which fruits and vegetables you choose.  Sample menu 1 is almost one dollar higher than sample menu 2 simply because of the spinach (2 cups of leafy greens equal 1 serving of vegetables) at lunch.  Using a different, less expensive lettuce would have brought the cost down to around $3.00 for the day. 

The price for a fresh serving of fruit or vegetable (1/2 cup or a medium piece of fruit) is approximately $.50 or less and the cost for a serving of canned fruit or vegetables is around $.20 per serving.  Is this really expensive? 

How can you keep the cost of fruits and vegetables low?

• Choose fresh fruit and vegetables when they are in season.  For example, strawberries are very expensive in January but much more affordable in the spring when they are in season.  Some produce such as onions and potatoes do not really have a season and their price should stay fairly constant throughout the year.
• Frozen vegetables are a great option and very inexpensive.  I used the family size bags for this comparison to keep the price low.  Watch out for frozen vegetables with added cream or cheese sauces that add extra calories and fat.
• Canned vegetables are another affordable option.  Read the nutrition facts panel to choose the ones with the least amount of salt.  Rinsing the vegetables is another way to decrease the salt.
• Canned fruit is great to keep on hand especially when fresh fruit is at a premium.  Opt for the ones in their own juices or in water.  If you have to get the ones in syrup, you can always rinse the fruit to wash off the added sugar.
• Frozen fruit tends to be more expensive, but if you love berries during the winter this is your best bet.
• Dried fruit, such as raisins and dates, is affordable but other types such as dried cranberries are more expensive.  Some dried fruit has added sugar so be sure to read the label. 

For $3.75 you can buy yourself some cancer causing chemicals or for $3.10 you can get a day's worth of vitamins, minerals, fiber, and carbohydrates.  Just like in the previous post, it just comes down to choices.