{"id":7907,"date":"2014-04-23T03:11:43","date_gmt":"2014-04-23T02:11:43","guid":{"rendered":"https:\/\/www.pennygolightly.com\/\/?p=7907"},"modified":"2022-10-19T11:40:13","modified_gmt":"2022-10-19T10:40:13","slug":"getting-daily-fruit-veg-budget","status":"publish","type":"post","link":"https:\/\/www.pennygolightly.com\/getting-daily-fruit-veg-budget\/","title":{"rendered":"Getting your daily fruit and veg on a budget"},"content":{"rendered":"<p>I thought I&#8217;d let the hysteria dust settle on the latest health panic before coming back with something a bit more measured, so here goes. At the start of April there was a load of hoo-haa after a nutrition study was published in the Journal of Epidemiology &amp; Community Health and various headlines in the wider press followed, screaming &#8220;7 a day fruit and vegetables is the minimum!&#8221; \/ &#8220;now you need 10 a day&#8221; \/ &#8220;canned fruit is going to hasten your demise&#8221; and so on.<\/p>\n<p><a href=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/04\/seven-fruit-vegetables-a-day.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-7909 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/04\/seven-fruit-vegetables-a-day.jpg\" alt=\"seven fruit vegetables a day\" width=\"600\" height=\"300\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-7909 lazyload\" src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2014\/04\/seven-fruit-vegetables-a-day.jpg\" alt=\"seven fruit vegetables a day\" width=\"600\" height=\"300\" \/><\/noscript><\/a><\/p>\n<p>First things first. Confounding factors during the study may have been responsible for the effects on life expectancy, rather than the foods themselves &#8211; major influencers on general health such as smoking, social class, levels of education and so on. These factors were unfortunately not taken into account (controlled for) in the study design.<\/p>\n<p>I&#8217;d love to say take the results with a nice big pinch of salt, but that might not be good for your blood pressure either&#8230;<\/p>\n<p>Anyway, back to it. Even if this study had been less flawed, it still wouldn&#8217;t negate the advice about 5-a-day being a good number to consume. The official advice\/recommendation of 5 portions was always described as a <strong><em>suggested minimum and not an absolute figure<\/em><\/strong>, so we absolutely don&#8217;t need to throw that all out of the window. Seven a day was being mooted as an &#8216;ideal&#8217; number way, way back in the day, it isn&#8217;t new.<\/p>\n<p>If you&#8217;d like to read a more complex analysis of the recent study, there&#8217;s <strong>more information on the NHS website<\/strong>.<\/p>\n<p>While I&#8217;m at it, any amount of fruit and veg is helpful really. One a day is far better than none. If you can&#8217;t stretch to five, please don&#8217;t give up completely and end up going for zero instead.<\/p>\n<p>Most of all, though, don&#8217;t panic. The sensible rules still apply:<\/p>\n<ul>\n<li>Try to eat a variety of fruit and vegetables<\/li>\n<li>You can count one juice or smoothie per day (ideally unsweetened)<\/li>\n<li>Frozen fruit or veg is still good for you<\/li>\n<li>Canned fruit is not the enemy (if it&#8217;s in juice)<\/li>\n<li>You can count one portion of pulses per day (lentils, chick peas, kidney beans etc)<\/li>\n<li>You can count one small portion of dried fruit per day<\/li>\n<li>Don&#8217;t include potatoes in your count<\/li>\n<\/ul>\n<p>If you&#8217;d like to include more fruit and vegetables in your daily diet without spending too much, here&#8217;s a concise article about <strong><a href=\"https:\/\/www.pennygolightly.com\/\/jump-start-aug-healthy-week-day-4\/\" target=\"_blank\" rel=\"noopener\">easy ways to do this on a budget<\/a><\/strong>. It&#8217;s very easy to become overwhelmed by the idea that a healthy diet is completely unaffordable, so try not to get into that mindset &#8211; there&#8217;s plenty that&#8217;s still affordable, especially if you stay away from pre-prepared foods and expensive imports.<\/p>\n<p>I&#8217;d also recommend buying seasonal foods at the market, when they&#8217;re plentiful and the price comes down. Have a look at my <strong>seasonal foods calendar<\/strong> for some month-by-month inspiration &#8211; there&#8217;s always something fresh and delicious to buy.<\/p>\n<p>And last but not least, <strong>growing your own food<\/strong> can save you a lot of money and help to keep you healthy (even if it&#8217;s just a few herbs on the windowsill).<\/p>\n<p><strong><span style=\"color: #800080;\">Do you have any other tips to help people get cheap fruit and vegetables into their diet?<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I thought I&#8217;d let the hysteria dust settle on the latest health panic before coming back with something a bit more measured, so here goes. At the start of April there was a load of hoo-haa after a nutrition study was published in the Journal of Epidemiology &amp; Community Health and various headlines in the&#8230;<\/p>\n","protected":false},"author":1,"featured_media":7909,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-7907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-and-drink"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Getting your daily fruit and veg on a budget &#8211; Penny Golightly<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pennygolightly.com\/getting-daily-fruit-veg-budget\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Getting your daily fruit and veg on a budget &#8211; Penny Golightly\" \/>\n<meta property=\"og:description\" content=\"I thought I&#8217;d let the hysteria dust settle on the latest health panic before coming back with something a bit more measured, so here goes. 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