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It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your bank account. 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 flavour 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, vouchers and specials that will cut food costs. Often, you can get more for less by visiting larger shops (discount grocers if available).
3. Stick to your list.
Plan out your meals ahead of time, and make a shopping 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 per cent 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 quantities when they are on sale, since they last much longer.
7. Shop brands = savings.
Opt for shop brands when possible. You will get the same or a similar product for a cheaper price. If your local food store has a loyalty 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 porch – for fresh, inexpensive, flavourful 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.
Reference:
U.S. Department of Agriculture (USDA), Center for Nutrition Policy and Promotion (2011, September). 10 tips for affordable vegetables and fruits (Smart shopping for veggies and fruits) (DG Tip Sheet No. 9). Retrieved 26 January 2018 from https://www.choosemyplate.gov