Effortless Nutrition: How to Eat More Fruits and Veggies Without Breaking the Bank
Healthy Eating on a Budget is Possible
Eating healthy can be costly, but over the years I’ve found ways to get the best bargain for your buck. In this post I’ll share some budget saving tips and strategies to help you eat healthier within your budget
Budget-Friendly Ways to Eat More Fruits & Vegetables
Buying organic fresh produce should be your first choice but honestly that can be quite expensive at times. So here are some ways to buy organic produce at a good price.
- Frozen Fruits and Vegetables
Are you noticing that your produce are spoiling a lot quicker than you’re able to consume? Having to throw away spoiled produce is a waste of your money. If this is happening to you I recommend looking to buy organic frozen produce instead. It can be a better way to efficiently spend your dollar because frozen produce has a longer shelf life. Also it can be a better price when a particular produce is not in season.
- Buy Produce In Season
Which brings me to my next tip. Buy produce in season as it is usually cheaper due to having more in stock. Markets also tend to price them lower when in season because as we’ve established produce have a short shelf life. So markets are making sure to sell through their inventory rather than having to dump rotting food. Another reason to buy in season is for the quality and flavor as they are much better.
- Organic vs Green House vs Conventional
Like I mentioned earlier, ideally look to buy organic. If organic prices are too high go with the next best option. For myself, I will purchase produce in this order. Below I’ve ranked it from healthy to less healthy, as well as expensive to less expensive.
1. Organic
2. Green House Grown
3. Conventional
I encourage you to always strive to get the most out of your food budget. So if buying conventional means you are able to eat more fruits and vegetables, then do so.
Also look for ways to increase your produce shopping budget. For example, maybe skip on getting those bag of chips or box of cereal so you will have a little more money to buy organic produce.
- Buy in Bulk
Sometimes if you are eating a lot of the same produce, such as apples, bananas, or potatoes search to find places where they sell produce in bulk. For example, Costco or Sam’s Club which are stores that sell items at high volumes at lower prices in the United States.
You can also ask the manager of your local grocery store if they are willing to sell you a case of a particular produce. In some cases they will offer a bit of a discount but that will be something you need to discuss with your local grocery store.
- Farmer’s Market or Wholesale Markets
Another great option is to shop at your local Farmer’s Markets or Wholesale Markets. Sometimes these kind of places have great prices so you are able to save a little. But do your research because not all of produce at these places are priced cheaper.
In my experience, many of the farmer’s markets prices are either the same or even slightly higher than my local grocery stores. So for me it isn’t worth my time and energy to out of my way to shop at there.
Smart Shopping Strategies
Everyone in the beginning will go through a learning curve. It takes time to familiarize yourself with prices, produce seasons, and shopping strategies. Below you will find some tips to help you get started. Keep in mind that sometimes getting the better price takes a little planning.
- Buy items on sale
Try looking for produce on sale and try to plan your meals for the week around those ingredients. Another option is to swap out produce you wanted, with ones that are on sale.
- Buy produce at Wholesale Prices
There are places where you can buy produce in large quantities at a wholesale price. Keep in mind these will only be a true savings if you are using all of it versus throwing it out.
I recommend looking for produce that will freeze well or ones that you could cook in a big batch and then freeze. Another option is to partner with a friend or group that you can split up the bulk order with, that way the amount per person will be smaller.
Here’s a list of places that offer lower prices for larger quantity purchases:
1. Produce Markets
These are markets where local restaurants and mini markets get produce from. You can check with local restaurants if you need help locating them, Also something to keep in mind is that not all vendors at these markets will sell to you if you don’t have a business license. So I would advise you to do your research before heading down there.
2. Farmer’s Markets
Sometimes produce vendors at the market are willing to sell you it at wholesale prices if you are buying a large amount. This will be a case by case situation.
At your first visit it may just be making connections with each vendor. The vendors only bring a certain amount to the market so they often times need to plan for something like a bulk order.
3. Local Produce Farms
Visit local produce farms and see if they are open to selling you produce cases at wholesale prices. Not all farms do this but hey it doesn’t hurt to ask.
Cooking at Home vs. Eating Out
Going out to buy salads or smoothies can actually cost more than making it at home. This is something that I had noticed after I began making food at home.
Another thing that I found noticeable was that the food I made was much cleaner and it often had better flavor. Something else I noticed were the portions of salads and smoothies were rather small compared to price.
Now as you begin to set up your kitchen to cook, it may seem like you are spending a lot of money. But you’ll begin to see the savings as you start eating more and more home cooked meals. Here’s the reason why.
Take for example seasonings. There’s the initial cost of let’s say buying garlic powder or coconut aminos. That bottle will last for some time making it cheaper the more often you use it. But if you buy it and only use it once, that could be seen as a waste of your money. Especially if you choose to go out to eat and never cook again. Which again makes it cheaper and more resourceful if you cook at home instead of going out to eat.
Action Step
This week get familiar with the cost of produce. Make note of the prices and what’s in season. Then head over to the frozen food section and see what kind of frozen fruits and vegetables they have in stock.
Using your notes make a grocery shopping list for the next week and see if you are able to stay within budget while adding more fruits and vegetables. If you are needing a higher budget look at other areas of spending to cut back on. For example, dining out, buying coffee, or highly processed snacks or foods.
Now that we’ve covered how budget can impact your diet, check out how these posts
Knowing the Right Questions to Ask About Your Eating Habits
Why the Texture of Food Matters – and How to Still Eat More Fruits and Vegetables
Healthy Eating & Heritage: How to Respect Tradition While Eating More Fruits & Vegetables
Healthy Eating for Busy People: Easy Ways to Add Fruits and Veggies Every Day
