Fruits and Vegetables On A Budget
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With careful meal planning, smart shopping, and a few tweaks in storage and preparation techniques, you can make the most out of your family’s budget by always including fruits and vegetables in your meals. They’re an excellent value for the money! Check out these tips and get the most for your money from fruits and veggies.
MEAL PLANNING to Fit Your Budget
Preparing meals and eating at home saves money and gives you the opportunity to enjoy meals with your family. But if you’re busy, how do you do this? Plan ahead! By planning ahead, you’ll save time and be less likely to resort to pre-prepared or take-out food that costs more.
Start with this …
· Make a list, and stick to it to avoid spending money on unnecessary items.
· Include frozen, canned and dried forms of fruits and vegetables on your list. They are all nutritious and handy for quick-fix meals.
· Make sure you have staples that you use on a regular basis on hand.
· Plan meals around fruits and vegetables that go a LONG WAY. Plan to include fruits and vegetables you can grab as quick snacks or turn into soups and casseroles that you can eat a couple of times during the week.
Buy in season. Although most fresh fruits and vegetables are available year-round, some are less expensive when they are in season. Also keep in mind that all forms of fruits and vegetables are nutritious, so canned and frozen forms are OK too!
Buy more. When there are specials on fruits and vegetables, buy extra. They can be frozen, or you can prepare a dish to be frozen for a busy night’s dinner. But don’t buy it if you won’t use it or you’ll just be tossing the money in the garbage.
Comparison shop. The larger size is not always the best price.
Limit or avoid expensive snack foods, desserts and soft drinks that provide little or no nutrition value for your money. Compare the value …
| What You Get for $1* | Nutrition Value for Your $$ |
| 4 oz. bag chips | Calories from fat, salt |
| 1 ¼ pound carrots | Vitamins, minerals, fiber, antioxidants |
| 2 small cookies | Calories from fat and sugar |
| 3 small (2 ¾ in) apples | Vitamins, minerals, fiber, antioxidants |
| 2 liters soda | Calories from sugar |
| 64 oz. 100% orange juice | Vitamins, minerals, antioxidants |
| *Prices are approximate and will vary depending on location, sales, coupons, etc. | |
Prepare more so you have leftovers. Use them for lunch, or create a new dish.
Replace half the meat. Substituting half the meat in a recipe with beans and/or vegetables will reduce fat and increase fiber, as well as save you money.
Use fruits and vegetables as snacks. It’s easy to have fruits and vegetables available as ‘grab and go’ snacks!
Excerpts taken from “Fruits and Vegetables on a Budget: Getting More for Your Money” from Fruits and Veggies More Matters. Read more: http://www.fruitsandveggiesmorematters.org/?page_id=5653
Best Teen Diets recommends a well balanced diet of fruits, vegetables, whole grains, and low-fat or fat-free dairy. We offer nutrition information for teens, parents and teachers that emphasize the importance of healthy eating. For more information, please visit our website: www.bestteendiets.org
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