Smart shopping
for
Veggies and Fruits
10 Tips for
affordable vegetables and fruits
Taken From www.ChooseMyPlate.gov
It is possible to fit vegetables and fruits into any
budget. Making nutritious choices does not
have to hurt your wallet. Getting enough of these foods promotes health and can
reduce your risk of certain diseases. There are many low-cost ways to meet your
fruit and vegetable needs.
1)
Celebrate the
season
Use fresh vegetables and fruits that are in
season.
They are easy to get, have more
flavor, and are usually less expensive.
Your local farmer’s market is a great
source of seasonal produce.
2)
Why pay full
price?
Check the local newspaper, online, and at the
store
for sales, coupons, and specials that will
cut food
costs. Often, you can get more for less by
visiting larger
grocery stores (discount grocers if
available).
3)
Stick to your
list
Plan out your meals ahead of time and make a
grocery list. You will save money by buying
only what
you need. Don’t shop when you’re hungry.
Shopping after
eating will make it easier to pass on the
tempting snack
foods. You’ll have more of your food budget
for vegetables
and fruits.
4)
Try canned or
frozen
Compare the price and the number
of servings from fresh, canned, and
frozen forms of the same veggie or fruit.
Canned and frozen items may be less
expensive than fresh. For canned items,
choose fruit
canned in 100% fruit juice and vegetables
with “low sodium”
or “no salt added” on the label.
5)
Buy small
amounts frequently
Some fresh vegetables and fruits don’t last
long. Buy
small amounts more often to ensure you can
eat the
foods without throwing any away.
6)
Buy in bulk when
items are on sale
For fresh vegetables or fruits you use often,
a large
size bag is the better buy. Canned or frozen
fruits or
vegetables can be bought in large quantitites
when they are
on sale, since they last much longer.
7)
Store brands =
savings
Opt for store brands when possible. You will
get the
same or similar product for a cheaper price.
If your
grocery store has a membership card, sign up
for even more
savings.
8)
Keep it simple
Buy vegetables and fruits in
their simplest form. Pre-cut,
pre-washed, ready-to-eat, and processed foods
are convenient,
but often cost much more than when purchased
in their
basic forms.
9)
Plant your own
Start a garden—in the yard or
a pot on the deck—for fresh,
inexpensive, flavorful additions to meals.
Herbs, cucumbers, peppers, or tomatoes
are good options for beginners. Browse
through a local library or online for more
information on starting a garden.
10) Plan and cook
smart
Prepare and freeze vegetable soups, stews, or
other dishes in advance. This saves time and
money. Add leftover vegetables to casseroles
or blend them
to make soup. Overripe fruit is great for
smoothies or baking.
Great suggestions!
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