Eating healthy can be a struggle for families on a tight grocery budget – there are rarely coupons for fresh produce! You don’t have to settle for inexpensive junk food and packaged items to stick to your food budget. You can find a number of healthy food items inexpensively in the local supermarket, and there are a few tips you can use to further save money on your healthy grocery items.
Tips for Saving Money on Produce
Shop Seasonally- When considering what produce to buy on your next trip to the grocery store, think about what is in season. If there are no sales on produce at the moment, you’re best bet is to select fruits and vegetables from whatever is in-season as those prices will be lower than out-of-season produce that has to be shipped in from other climates.
Grow Your Own or Shop Farmer’s Markets – Depending on the time of year and where you live, you can generally save money by planting your own vegetable or fruit gardens, and from shopping the farmer’s market instead of the grocery store. Another advantage to growing your own or picking up from the farmer’s market is you also know the items haven’t been sprayed with chemicals.
Inexpensive and Healthy Produce Ideas From the Supermarket
Apples – Depending on the time of year, apples tend to be around 83 cents a pound. The fruit is extremely healthy, helping to lower bad cholesterol and glucose levels while improving memory and possibly fighting against Alzheimer’s disease. They can be eaten as-is, or used in a variety of recipes.
Broccoli – At about 88 cents a pound, you can buy a lot of broccoli for a little money. It’s one of the healthiest vegetables you can eat full of vitamin C and calcium – broccoli is also thought to prevent both osteoporosis and cancer while reducing bad cholesterol. Good raw with dip or on a salad, or in a variety of recipes, broccoli is versatile.
Eggs – for less than 25 cents per egg when you buy a dozen, eggs offer benefits to our eyes, deliver big protein in a small serving; and helps to regulate the nervous system and cardiovascular system. Egg whites are fat-free and cholesterol-free; but the yolks are very high in cholesterol so eggs should be eaten in moderation.
Quinoa – about 90 cents per ½ cup serving, quinoa is a whole grain from South Africa. For gluten-free diets, quinoa can be a staple ingredient in a variety of recipes. It has more iron and calcium than wheat and more fiber and protein than rice, which makes it a healthy alternative. It helps prevent heart attacks and improves cardiovascular health.
Potatoes – around 32 cents per pound, potatoes can be part of a healthy diet when prepared properly. They fight high blood pressure, help the nervous system function, and are a good source of Vitamin B6. (Hint: stay away from the deep fryer or cheese when preparing these vegetables to maintain the healthy benefits without the fat!)