KHQ-MD Nutrition: Fruits and Vegetables on a Budget - Spokane, North Idaho News & Weather KHQ.com

KHQ-MD Nutrition: Fruits and Vegetables on a Budget

Posted: Updated:

Fruits and vegetables are an important part of a healthy diet, but they can get expensive. KHQ-MD Dietician Sandy Zobell shares her tips about buying fruits and veggies for a healthy diet.

1)  How can you get good quality fruits and vegetables while sticking to your  budget?

With careful meal planning, smart shopping and proper food storage, it is possible to include fruits and veggies into any budget at any time of the year.  Buy fresh fruits and veggies in season.  Keep in mind though, they don't last long, so buy small amounts more frequently or buy some that still need time to ripen.  Be aware that pre-cut, pre-washed and ready-to-eat items are surely convenient, but often cost more so do your own washing and cutting!  Buy carefully in bulk – and ONLY if you plan to use it or are able to freeze it. Sometimes the larger size is not always the best price and certainly is not if the food is thrown away.  Check your local newspaper, in-store and on-line for store specials and coupons that can cut food costs.  Include canned, frozen and dried fruits and veggies in your planning. These are easy to buy in bulk and often on sale to keep on hand in the pantry or cupboard.  When buying, be sure to check e expiration or "use by" dates to ensure you are getting the freshest product. Plant your own garden in the yard or on the patio and get flavorful additions to meals.

2) Are canned fruits and veggies a good option?

Absolutely!  All forms of fruits and veggies really do matter – fresh, dried, frozen, canned and 100% juice. Most canned and frozen foods are processed within hours of harvest, so their flavor and nutritional values are preserved.  Most important is to look at the labels. Choose fruits that are canned in 100% juice or its natural juice rather than light or heavy syrup.  Choose vegetables labeled "no added salt" or "low sodium".

 3)      How much money can you save by planting your own garden?

Sorry no definitive answer – it would be very dependent upon how large the garden and variety and how the season "grows"……AHHH…but the personal pleasure of knowing your food is fresh off the vine!  Sweet and priceless!  J

4)      Any other money saving tips?

In addition to the above and in general:   1) Plan!  2) Pay for food and not for convenience. Take the time to prepare your own meals, even preparing in advance and freezing them.  3)  Try store brands. You might find little difference compared to the name brands.   4)  Do not shop when you are hungry!  It will be easier to avoid the tempting snack foods. 5) Make a list and stick to it when you shop.  6) Compare unit prices listed on the store shelves below the product to get the best price.

Recommended resources:

www.choosemyplate.gov

www.fruitsandveggiesmorematters.org

www.fnic.nal.usda.gov

www.eatright.org

 

  • Success by 6More>>

  • Michael Anderson Elementary Wins Book Drive School Challenge

    Michael Anderson Elementary Wins Book Drive School Challenge

    Tuesday, August 20 2013 1:08 PM EDT2013-08-20 17:08:44 GMT
    Michael Anderson Elementary on the Fairchild Air Force Base took the Challenge- so did Windsor Elementary in the Cheney School District. Their mission -to collect books for the Success By 6 Book Bank.>>
    Michael Anderson Elementary on the Fairchild Air Force Base took the Challenge- so did Windsor Elementary in the Cheney School District. Their mission -to collect books for the Success By 6 Book Bank.>>
  • Got A Pre-schooler? Pick Up a Kindergarten Readiness Calendar

    Got A Pre-schooler? Pick Up a Kindergarten Readiness Calendar

    Tuesday, August 7 2012 7:48 PM EDT2012-08-07 23:48:39 GMT
    Got a Pre-schooler? Pick up the Kindergarten Readiness Calendar at any local library! Getting ready for Kindergarten starts long before your child sets foot in their Kindergarten classroom! That's>>
    Got a Pre-schooler? Pick up the Kindergarten Readiness Calendar at any local library! Getting ready for Kindergarten starts long before your child sets foot in their Kindergarten classroom! >>
  • Young Children Learn from Everyday Life

    Young Children Learn from Everyday Life

    Wednesday, August 10 2011 12:26 PM EDT2011-08-10 16:26:51 GMT
    They say kids don't come with an instruction manual, yet parents, especially new parents are bombarded with all kinds of advice from friends and family. There are books and websites offering endless lists, tips and tricks for parenting.  Jill Johnson, Communications Specialist for Family Resources at Community-Minded Enterprises and Success by 6 Board Member says you can teach your children with simple, everyday activities.>>
  • Want Your Child to Love Learning? Let Them Play!

    Want Your Child to Love Learning? Let Them Play!

    Wednesday, February 9 2011 2:08 PM EST2011-02-09 19:08:57 GMT
    Want your Preschooler to Love Learning? Let them play! Gwendolyn Haley, Spokane County Library District Youth Services Manager, and Success By 6 Board Member, says playtime is the most important part of a preschooler's day.>>
  • Your Baby: 2 Months

    Your Baby: 2 Months

    Tuesday, March 13 2012 5:59 PM EDT2012-03-13 21:59:50 GMT
    Our Success By 6 Pediatrician, Dr. Mary Kay Wagner, host of our "Your Baby" series discusses the finer points of living with a 2 month old baby. >>
  • Your Baby: 4 Months

    Your Baby: 4 Months

    Tuesday, March 13 2012 6:19 PM EDT2012-03-13 22:19:00 GMT
    Our Success By 6 Pediatrician, Dr. Mary Kay Wagner, gives parents an idea of what they can expect of their 4 month old baby.>>
  • Your Baby: Six Months

    Your Baby: Six Months

    Tuesday, March 13 2012 6:46 PM EDT2012-03-13 22:46:36 GMT
    Our Success By 6 Pediatrician, Dr. Mary Kay Wagner, says child proofing the house is a priority in a house with a six month old baby.>>
  • What Book is just right for your New Reader?

    What Book is just right for your New Reader?

    Thursday, July 21 2011 4:31 PM EDT2011-07-21 20:31:53 GMT
    What book is just right for your new reader? Mary Ellen Braks, a Youth Services Manager with  the Spokane County Library District says it's an exciting time when your child is starting to learn how to read.>>
  • Local Community ConnectionMore>>

  • For Women Only

    For Women Only

    A collection of news, health information, fashion tips and more all in one place and for women of all ages.>>
    A collection of news, health information, fashion tips and more - all in one place and for women of all ages.>>
  • Success by 6

    Success by 6

    United Way Success By 6® is the nation's largest network of early childhood coalitions, focused on improving school readiness through community change.>>
    Success By 6® is focused on improving school-readiness through community change.>>
  • KHQMD

    KHQMD

    KHQMD - presented by Rockwood Clinic and Deaconess Medical Center - Your Health, Right Now>>
    KHQMD - presented by Rockwood Clinic and Deaconess Medical Center - Your Health, Right Now>>