September is Fruits and Veggies Month

There are many ways to benefit from eating fruits and vegetables without breaking your budget. Eating fruits and vegetables are part of a healthful diet that includes whole grains, lean meats and beans, and fat-free or low-fat milk products. The following tips highlight some of our favorite of the 30 ways to get the most out of your fruits and vegetables:

•Grow or Pick Your Own Fruits and Vegetables

◦Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return. Try indoor pots or greenhouse growing for the cooler months. Visit Growing Vegetables for more information.

◦Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables. This can be a fun and less expensive way to buy in bulk and freeze, can, or dry for later.

•Use Grocery Lists and Plan Ahead for Meals

◦Create a meal plan for the week that uses similar fruits and vegetables prepared in different ways. Make the most out of the produce that you buy.
◦Minimize waste by buying only the amounts your family will eat.

•CIY: Cook It Yourself!

◦Enjoy the comforts of home more often. Eating at restaurants can increase the amount you spend on food. Include fruits and vegetables in quick, simple meals that you prepare at home. Visit Recipe Finder for more information.

◦Cook enough for several meals and freeze leftovers. Place enough food for 1–2 meals in each container.
•Stretch your Budget with Discount Offers

◦Women, Infants, and Children (WIC) and Senior Farmers Market coupons can be used by WIC participants and older adults to purchase locally-grown, delicious fruits and vegetables.

◦Store-brands can be a great budget choice for many forms of fruits and vegetables.

• Stock and Store!

◦Canned fruits and vegetables will last a long time and can be a healthy addition to a variety of meals. Choose canned vegetables that have no added salt and fruit that is canned in 100% fruit juice.

◦Frozen fruit and vegetables store well in the freezer until you're ready to add them to a meal.

For a full month's worth of tips, see the 30 Ways in 30 Days to save and be healthy offered by the U.S. Centers for Disease Control.