Eating Fruit & Veggies on a Budget!

Fruit and vegetables are naturally low in calories, contain fiber for digestion, and nutrients to prevent and ward off diseases. Color and convenience of these foods make it easier to incorporate all throughout your day.  Here are some helpful tips to make sure you're getting your 5-A Day the right way!

  • Make use of farmers markets - Cheap deals and bargains

  • Look out for offers in supermarkets such as 'buy one, get one free'

  • Choose loose fruit and vegetables - check the price labels and compare how much they are per pound 

  • Look out for the reduced section in supermarkets - Sometimes you'll find price cuts on fruit and vegetables that are on the shelves for their last day

  • Buy in season when fruit and vegetables tend to be cheaper

  • Frozen or dried fruit and vegetables can be cheaper and you don't need to worry about them going off too quickly

  • Canned fruit and vegetables are cheap. Try to avoid those with added salt and heavy syrup (sugar).

  • Vegetables that are soon to go out of date can be used to make soups. These can then be frozen and eaten later.

  • Vegetables are usually cheaper than meat. Adding more vegetables to meat dishes can make them go further.

  • Many fruits and vegetables are easy to grow yourself and can even be grown on a kitchen windowsill.

1 Portion Size:

  • One large fruit such as an apple, pear, banana, orange, or a large slice of melon.

  • Two smaller fruits such as plums, kiwis, satsumas

  • One cup of small fruits such as grapes, strawberries, blueberries, cherries, etc.

  • Two large tablespoons of fruit salad, stewed fruit or canned fruit in 100% juice (no heavy syrup).

  • One tablespoon of dried fruit.

  • One glass of 100% fresh fruit juice (no fruit cocktails)

  • A normal portion of any vegetable (about two tablespoons)

  • One bowl of salad

Happy Eating!