Looking for Fruits and Veggies on a Budget? Holiday Helpful Healthy Tips from Fitness Elements!

Fruits and Vegetables on a Budget

Getting More for Your Money

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. Fruits And Veggies More Matters.org 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. See the Well-Stocked Pantry for suggestions .

Then try this …

* Plan for fruits or vegetables to be the CENTER of the plate … and then add protein and grains. Some vegetable-grain combinations don’t require additional protein but when you do add meat or cheese, think of it as flavoring.
See Examples of Some Great Meals Planned Around Fruits and Vegetables
* 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.

See Examples of How to Make Your Meals Last Using Fruits & Vegetables

See Our Healthy Meal Planning Guide


Shopping for Fruits and Vegetables and Sticking to Your Budget. Fruits And Veggies More Matters.org

SHOPPING for Fruits and Vegetables and Sticking to Your Budget

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.


Don’t shop when you’re hungry. You may be tempted to buy things that are not on your list. An impulse purchase of a bag of cookies … on sale … can cost you $2.50 or more.


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.



Store Your Fruits and Vegetables Properly. Fruits And Veggies More Matters.org

STORING Your Fruits and Vegetables So They Don’t Go to Waste

Spoiled foods cost you money and deprive you of nutrients. Our Fruit and Vegetable Nutrition Database has storage tips for each fruit and vegetable. Also see our Video Center for fruit and vegetable storage information.




Prepare Your Fruits and Vegetables with Care. Fruits And Veggies More Matters.org

PREPARING Fruits and Vegetables: Adding Variety While Saving Money

Prepare more so you have leftovers. Use them for lunch, or create a new dish. See our Print ‘n Go Menus for some examples.


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.


Forget the takeout food. If you’re short on time to make dinner try one of our quick-meal ideas. Keep canned and frozen fruits and vegetables on hand for a quick-fix meal.


Use fruits and vegetables as snacks. It’s easy to have fruits and vegetables available as ‘grab and go’ snacks or check our Fruit and Vegetable Recipe Database for some great dessert ideas.

What’s In Season? Winter

December


Remember, you can enjoy the taste of any fruit or vegetable year-round.
Fresh, frozen, canned, dried, and 100% juice - it all counts!


Apples
Belgian Endive
Brussels Sprouts
Cherimoya
Chestnuts
Collard Greens
Dates
Grapefruit
Kale
Kiwifruit
Leeks
Oranges
Passion Fruit
Pear
Persimmons
Pummelo
Radicchio
Red Currants
Sweet Potatoes
Tangerines
Turnips
Winter Squash

P.S. If you need help with Recipe ideas or Menu Planning for the Holidays Fitness Elements Nutrition Expert Natalie Pyles is always here to offer her advice call in anytime 480-212-1947 or email fitnesselementsassociates@yahoo.com or fax request to 623-399-4199.