Vegetables and fruits can fit into any budget! For $10 you can buy 18 portions of vegetables and fruits; like, 1 cup tomato, 3 cups of green beans, 3 cups of corn, 4 cups of peas, 1 cup of pears and 6 cups of peaches. That’s almost 4 days’ worth of veggies and fruits for one person! Buy fruits and veggies in all their forms – fresh, frozen and canned.
Celebrate the season! Purchase fresh vegetables and fruits when they are in season. Fresh produce is packed with flavor and is often less expensive. Visit your local Farmer’s market for produce in season from June- October.
Buy frozen and canned year-round. It’s usually picked and packed at its’ peak when its chock full of nutrients. Look for canned or frozen veggies that have not been pre-sauced and say “no salt added”, “low sodium” or “reduced sodium” on the label. Look for fruits canned in juice or light syrup.
Save time in the kitchen with washed and bagged produce picks. Compare prices for best value. Pre-cut, pre-washed produce may cost more for the convenience than when sold in whole form.
Make a list BEFORE you shop! Check the local newspaper, online, and the store ads before you shop. You will save money by buying only what you need leaving more of your food budget for delicious wholesome produce loaded with antioxidants, vitamins, minerals and fiber.
Plant you own veggie garden! Try a small plot in the yard or in a large pot. Try easy-to grow herbs, cucumbers, peppers or grape tomatoes are great for beginner gardeners. Gardening helps us be more physically active and makes us feel good too as we watch our veggies grow! For Gardening tips, browse through a local library or check online gardening tips at http://gardening.cce.cornell.edu/.
Lastly, plan and cook smart. Prepare and freeze vegetables soups, stews or other dishes in advance. Add leftover veggies to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking. There are plenty of ways to enjoy veggies and fruits, for more ideas visit www.myplate.org.
Check our website for recipes, tips and locations of Famer’s Markets that accept EBT near you at www.eatsmart.org.
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