April 01, 2009
Buying and Storing Vegetables and Fruit
Eating 7 -10 servings of vegetables and fruit a day doesn’t have to cost a lot. Remember: servings are small, usually ½ cup, one medium fruit or vegetable or ½ cup juice for adults. The cost per serving (one apple, one carrot, one banana) can be very economical.
If vegetables and fruit seem expensive, think about how much you’re getting for your dollar – including vitamins, minerals and fibre. That makes vegetables and fruit a great buy in terms of health benefits. It may be worth leaving a few less nutritious items on the store shelf to make way for more veggies and fruit in your grocery budget.
Here are some typical costs per serving for common veggies and fruit – and comparisons with a few less healthy snack foods.
Item
|
# of Vegetable/Fruit Servings
|
Cost
|
Apple (1 medium)
|
1
|
$0.38
|
Pear (1 medium)
|
1
|
$0.71
|
Peach (1 medium)
|
1
|
$0.88
|
Baby Carrots (10 pieces)
|
1
|
$0.34
|
Bell Pepper (1 medium)
|
1
|
$0.80
|
Banana (1 medium)
|
1
|
$0.20
|
Fruit Cup (125 ml)
|
1
|
$0.35
|
| 100% fruit juice
|
1-2/3
|
$0.40
|
| Chocolate bar
|
0
|
$1.00
|
| Chips (snack size)
|
0
|
$1.25
|
“Fruit” roll (candy)
|
0
|
$0.30
|
1 kg bag of frozen mixed vegetables
|
1
|
$0.30
|
- Fresh, locally grown vegetables and fruit in season are usually affordable. Buying local produce will help your health and your community’s health and economy, supporting a sustainable community food system. For more on local in-season produce see the Buy Local, In-season Vegetables and Fruit
tip sheet.
- Proper storage of your vegetables and fruit once you get them home will ensure you get the most nutrition for your dollar. For more on proper storage read Storing Vegetables and Fruit Properly
.
- Frozen, canned and dried fruits and vegetables are always available and affordable. A supply in the freezer or on the pantry shelf can provide for tasty, quick meals.
Frozen, Canned and Dried
Frozen, canned or dried fruits and vegetables and fruit offer a variety of healthy choices and are usually less expensive than fresh alternatives, especially in the winter months and in more remote areas.
What about nutrition?
Many people think that frozen, canned and dried products are less nutritious than fresh produce. In fact, many studies have shown that the nutrient content is similar. These products are usually processed or packed shortly after picking to preserve their nutritional quality.
What to buy?
-
For the best value, look for products with little or no salt, sugar or fat added.
- Plain frozen vegetables are a better buy than veggies in a butter sauce. It’s cheaper to add your own seasonings at home.
- If you can’t find products with low or no salt added, drain and rinse with water to remove the extra salt.
- Choose fruits canned in juice or water to avoid the extra sugar found in the syrup.
When You Can’t Find Fresh: Tasty Ideas
Make a salad:
- Rinse frozen peas under cold water to defrost. Add chopped onion (green or red is nice). Toss with your favorite creamy salad dressing.
- Rinse frozen corn under cold water to defrost, or drain canned corn. Toss with Italian dressing or other vinaigrette. Add chopped peppers and green onions. This makes a tasty hot side dish if the corn is cooked before tossing with the dressing.
- Rinse frozen green or wax beans under cold water to defrost or drain canned beans. Add to one can of kidney beans and one can of chickpeas or white beans. Toss with your favorite oil and vinegar dressing. Add your favorite herbs to season.
- Combine a variety of frozen or drained, canned fruits to make a fruit salad. Top with yogurt and sprinkle with toasted wheat germ or nuts.
Frozen or drained canned vegetables can be:
Frozen, canned or dried fruits can be:
- Added to muffins or cookies, or to pancake, waffle and cake batters. They can also make a tasty addition to soups, stews, salads and casseroles.
- Topped with crumb toppings, batters or biscuits to make crumbles, cobblers or upside-down cakes.
- Added to cold or hot cereals.
Dried fruits can be reconstituted by soaking in warm water, juice or other liquid. They can then be used in the same ways as canned fruits. Dried fruits also make great dippers in place of fresh fruit.
Dried fruits and 100% fruit leathers tend to be sticky as the natural sugars are concentrated in the drying process. Brush your teeth after eating dried fruits – or serve them with cheese. Try different combinations of dried fruits and cheeses to see which you and your family like best.
Links:
BC Association of Farmers’ Markets
Eating Well With Canada's Food Guide
Translated Versions of Canada's Food Guide
Dietitian Services @ Healthlink BC
Canadian Produce Marketing Association:
Home Storage Guide for Fresh Fruits & Vegetables
