Food of the Week
The George Mateljan Foundation is a non-profit organization with no commercial interests. Our purpose is to show you a healthier way of eating that's enjoyable, affordable, quick and easy to fit your personal needs and lifestyle.
October 25, 2004

Dear Friend,

The high cost of fruits and vegetable can no longer be used as an excuse for not eating healthier. After systematically pricing 154 different types of produce, the U.S. Department of Agriculture found that more than half of them cost less than 25 cents per serving, and 127 of them cost less than 50 cents per serving! While their values were based on 1999 prices, the cost of produce has not gone up significantly enough since then to invalidate their findings. Therefore, their results still present reasonable ballpark figures for the cost per serving of fruits and vegetables. These low costs are explained by the fact that one pound of produce provides several servings making the price per serving very affordable. While Americans spend 15 cents out of every dollar for fruits and vegetables, they spend 19 cents out of every dollar for soft drinks, bakery items and candy. We can all do better than this.

George Mateljan

Note: these costs would be somewhat more if you purchase organically grown varieties of produce.

What's New This Week

"Why you should select organically grown apples whenever possible" is the Food Tip of the Week, Read more

How does fruit juice compare to whole fruit as one of the World's Healthiest Foods? from George Answers your Questions.

Dietary Fiber in Food from Essential Nutrients.

Cranberries and Pumpkin Seeds from Latest News.



Did you know that compared to other fruits and vegetables, apples have been found to be most consistently associated with a reduced risk of cancer, heart disease, asthma and type II diabetes? They were also associated with increased lung function and weight loss. These findings are from a recent review of 85 different studies. Although apples may not be the greatest source of vitamins and minerals, they contain significant amounts of phenols and other flavonoids which act as powerful antioxidants and help protect against cell-damaging free radicals. The total antioxidant activity of 100 grams of whole apple (with peel) was found to be equivalent to the antioxidant effect of about 1500 mg of vitamin C! Most of their antioxidant protection, however, does not come not from vitamin C (100 g of apples contains only about 5.7 mg of vitamin C) but from their rich source of phytonutrients. Read more...

Try some of our other health promoting recipes that include apples:

Other articles of interest:

A Healthier Autumn Dessert!

Recipe of the Week

Shopping List:

  • 2½ cups walnuts
  • 1½ cups dates
  • 3 green apples, such as Granny Smith
  • 1 lemon
  • ¼ tsp cinnamon
  • 1/8 tsp allspice
  • 1/8 tsp ground clove
  • 2 TBS honey
  • ½ cup apple juice
  • ¼ cup raisins