You probably already know that a healthy diet includes a variety of fruits and vegetables. These foods provide vitamins, minerals, and fiber and few calories compared to other foods. Eating fruits and vegetables instead of high-fat and high-calorie foods may make it easier to control your weight.

Save Time:

  • Pick fruits or veggies that require little peeling or chopping, such as baby carrots, cherry tomatoes, or grapes.
  • Prepare extra vegetables and freeze leftovers for quick sides. Simply heat to 165oF and serve.
  • Choose ready-packed salad greens from the produce shelf for a quick salad any time.
  • Visit the salad bar for pre-cut veggies to top salads, sandwiches, or pasta.

Save Money:

  • Take advantage of in-store promotions and purchase fresh fruits and vegetables in season, when they are generally less expensive
  • Prevent food waste by properly storing produce and selecting the type and amount you will consume.
  • Buy in bulk. Freeze excess, or purchase frozen, canned, or dried varieties that keep longer.
  • Shop the local farmer’s market or visit nearby farms and pick your own fresh produce while in season.

Save Time + Money:

  • Plan meals ahead and create shopping list to help minimize impulse purchases.
  • Buy in bulk and prepare extra or larger amounts. Freeze individual or family size portions for later use.
  • Stop by the SNAP-Ed tables at your local farmer’s market to learn how to make healthy meals using available and in-season fresh fruits and vegetables
  • Make vegetable-based one-pot meals using beans, soy, or other beans instead of higher cost protein sources, such as meat, fish, or poultry. One-pot meals also reduce the number of pans and utensils that must be washed, saving you time.
  • Keep it simple. Choose quick and easy recipes with few ingredients that use in-season fruits and vegetables.

Least expensive way to eat fruits and veggies:

Fresh:     apples, peaches, pears, plums, blueberries, strawberries, cherries, cabbage, potatoes, broccoli, carrots,  cauliflower, kale, sweet potatoes, spinach, squash/zucchini, mangoes, papayas, bananas

Frozen:   raspberries, collard greens, turnip greens, okra

Canned: green beans, tomatoes, sweet corn, green peas, asparagus

Dried:     grapes (raisins), apricots

Juice:      grapefruit (frozen), orange (frozen), pineapple, prune (plums), tomato


Thanks Fruits & Veggies More Matters for these helpful tips!