Smart Shopping for Fruits and Vegetables

Submitted by

Jane Eisenhauer

SNAP-Ed Nutrition Educator

Wild West Extension District

 

Smart Shopping for Fruits and Vegetables

 

Making healthy choices when purchasing fruits and vegetables does not have to hurt your wallet! It is possible to fit fruits and vegetables into any budget. There are many low-cost ways to meet your fruit and vegetable needs. Getting enough of these foods promotes good health and can reduce your risk of certain diseases.

Plant your own garden — Start a garden, in the yard or in a planter on the deck, for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers or tomatoes are good options for beginners. Tending to your garden as a family brings joy and excitement nurturing the plants, watching them grow and producing foods that you get to harvest yourself.

Visit your local Farmer’s Market — Your local Farmer’s Market is a great source for seasonal produce. Fresh fruits and vegetables that are in season are usually easier to get, have more flavor and are usually less expensive.

Stick to your list – Plan your meals ahead of time and make a grocery list. Make sure to include fruits and vegetables in your meal planning. By sticking to your list, you will save money by buying only what you need.

Buy small amounts frequently – Some fruits and vegetable don’t last long! To help reduce the risk of fruits and vegetable going bad before you have had a chance to eat them, try buying smaller amounts more frequently.

Keep it simple – Buy fruits and vegetable in their simplest form. Pre-cut, pre-washed, ready-to-eat fruits and vegetables are convenient, but often cost much more than when purchased in their basic forms.

Try canned or frozen – Compare prices and number of servings from fresh, canned and frozen forms of the same fruit or veggie. Canned or frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetable with “low sodium” or “no salt added” on the label.

Buy in bulk when items are on sale – For fresh fruits and veggies you use often, a large size bag is the better buy. Canned or frozen fruits or veggies can be bought in large quantities when they are on sale, since they last much longer.