We all know the importance of eating lots of fruits and vegetables, but when planning budget-conscious meals, somehow fruits and vegetables tend to fall by the wayside when we notice the prices. But fruits and vegetables can be included in budget-wise meals with a little foreknowledge.
The most expensive produce will be found in the grocery store produce section, but that's not necessarily where the most nutrient-dense produce is found. This produce has been picked and shipped days or even weeks before it ends up in the store. Instead, roll that cart on over to the frozen foods section for a huge variety of frozen fruits and veggies that have been flash-frozen on the day they were picked for optimal freshness and nutrition. You can also buy many different kinds of frozen vegetable blends, which offer a rainbow of variety, which is even healthier. Using coupons or store brands will reduce the cost of frozen fruits and veggies even more. Look for frozen produce that doesn't have added ingredients, such as cream sauces, butter, or added sugars. Buy large bags, and use portions as needed.
Most people do enjoy some fresh fruits in their diet, and salads require fresh produce too. To lower your fresh produce costs, try local fruit stands and farmer's markets. You'll enjoy fresher, possibly organic produce at typically lower costs. Also, consider growing your own favorites. Growing a garden and planting bushes and trees can be a great family project that will yield fresh produce for years to come.
___potatoes, large bag
___onions
___frozen broccoli
___frozen vegetable blends
___frozen blueberries (sprinkle on cereal, oatmeal, pancakes, smoothies or eat alone)
___frozen peaches, strawberries, or fruit blends (same as blueberries)
___whole wheat pasta
___brown rice (in bulk)
___eggs
___bananas
___dried beans (in bulk)
___popcorn (snack) (for air popping)
___mixed nuts (snack item) (store brand or coupon)
___ green tea bags (store brand)
___100% fruit juice (gallon size) (coupon or store brand)
___frozen chicken tenderloins (large bag) (makes 3 meals)
1. www.healthline.com
2. www.healthcastle.com
3. www.rwjf.org : "Improving Access to Healthy Foods"
4. www.fruitsand veggiesmorematters.org
5. Journal of the American Dietetic Association: December, 2008.