Eating a variety of fruits and vegetables is essential for maintaining good health, supporting immunity, and improving overall well-being.
It can be challenging to include enough fruits and vegetables in your diet, especially as prices continue to go up.
There are plenty of budget-friendly ways to boost your intake without breaking the bank.
Local farmers markets or farm stands often offer fresh, seasonal produce at more affordable prices than grocery stores. Shopping directly from farmers allows you to skip the middleman, which can translate into lower prices.
You’ll also have access to produce that is in season, which tends to be less expensive and more flavorful. When shopping at a farmers market, try to buy in bulk when you can or look for “end-of-day” discounts, as vendors often offer deals to reduce waste.
Buying fruits and vegetables that are in season can significantly lower costs, as they are abundant and cheaper to produce. In-season produce is also fresher, which means it will taste better and last longer in your kitchen.
To learn about what’s in season, research your area’s growing calendar or ask your local grocery store staff or farmers market vendors. Common in-season fruits and vegetables include berries in the summer, pumpkins in the fall, and leafy greens in the winter.
Frozen fruits and vegetables can be just as nutritious as fresh produce and often cost less. They are also convenient since they last much longer and can be stored in your freezer until you need them.
When buying frozen produce, be sure to check the labels for any added ingredients like salt, sugar, or sauces, which can increase the cost and reduce the health benefits. Opt for plain frozen vegetables or fruits that don’t have extra additives.
Frozen spinach, peas, mixed vegetables, and berries are all excellent options that can easily be incorporated into a variety of dishes.
When purchasing canned fruits and vegetables, always choose options with no added sugars, salt, or preservatives. Look for labels that say “low sodium” or “no added salt” to keep your meals healthy.
Canned tomatoes, beans, and corn are great pantry staples that can be used in a wide range of dishes, from soups to salads.
One of the best ways to save money on produce is by planning your meals ahead of time. When you create a meal plan for the week, you can shop for exactly what you need, reducing impulse purchases and food waste.
By making a shopping list, you’re less likely to buy unnecessary items that might sit in your fridge and eventually spoil. Try to base your meals around produce that’s on sale or in season to make the most of your budget.
Proper storage is crucial for maximizing the shelf life of fruits and vegetables and minimizing waste.
For example, store berries and leafy greens in the fridge in airtight containers, while bananas, apples, and tomatoes should be kept on the counter at room temperature.
If you’re buying in bulk, try freezing excess produce (like berries or spinach) to extend its shelf life. Also, make sure to use airtight bags or containers to prevent moisture buildup, which can lead to spoilage.
If you have the space and time, growing your own fruits and vegetables can be a very cost-effective way to add more produce to your diet.
Starting with easy-to-grow items like tomatoes, peppers, or herbs can help you save money and enjoy fresh, homegrown produce.
Even if you don’t have a garden, you can still grow a small herb garden in pots or on a windowsill. Gardening can be a fun and rewarding hobby that brings fresh, affordable produce right to your table.
Eating more fruits and vegetables doesn’t have to be expensive. By shopping smart — whether it’s at local markets, buying frozen or canned options, or planning meals — you can easily incorporate more produce into your diet without breaking your budget.
Additionally, proper storage techniques will help you make the most of your purchase and reduce waste. With these tips, you can enjoy a diet rich in nutrients without sacrificing flavor or cost.