ke advantage of their nutrients! There’s a combination of strategies that can help. Buying fruits and vegetables that are low cost and nutritious combined with smart shopping habits, strategic meal planning, and effective storage can prevent waste. Here are some tips on how to more easily incorporate the good stuff into your diet and budget…
Before you go to the store:
- Consider your options for shopping since a larger grocery store may have more options and lower costs than a nearby convenience store
- Use coupons and monitor ads for what’s on sale
- Know what’s in season to ensure freshness
- Have a snack since it’s easier to stick to a budget at the grocery store on a full stomach
At the store:
- Look for things that are on sale and buy in bulk to cut prices
- Don’t buy single servings or pre-cut product, as this can cost much more than whole fruits and vegetables
- Try hardy fruits like apples, bananas, pears, nectarines, and watermelon
- Look for lasting vegetables like carrots, spinach, broccoli, collards, mustard greens, kale, potatoes, cabbage, and onions
- Try frozen, especially for berries
- Canned fruits and vegetables will last a long time, but choose those with no added salt or sugar
- Plan your meals to use up your purchases in a given week
- Cook enough for multiple meals and freeze the leftovers
- Fruit that is about to turn or purchased in bulk can be cut and frozen for smoothies or baking
- Veggies on the way out can be frozen or made into soup
- Store produce appropriately
List adapted from 30 Ways in 30 Days to Stretch Your Fruit & Vegetable Budget from the CDC.
This last point on prolonging the shelf life of produce varies wildly from item to item. Some veggies like to be damp (such as broccoli, dark leafy greens, and carrots), while others don’t like to get wet (onions). Some prefer the fridge (spinach), while others just need a cool, dry place (potatoes, winter squash). Remove or loosen any bands or twist ties from greens to let them breathe, and remove greens from items like turnips, radishes, and beets, as they draw moisture from the roots. Most fruits do well in a cool place on the counter, and shouldn’t be washed until you’re going to eat them, as added moisture encourages mold. You can ask your local grocer or take a look at how produce are presented in the store to get an idea of how produce like their environment. You can also check out get balanced! resources for additional information.
Hope these tips gave you some berry good ideas!
March 13, 2014554640
April 16, 2013527375
Dear Really, I’m Not Hungry,
On the one hand, your body knows best. That is, taking cues and signals from your body about when to eat (and when to stop eating) is a surefire way to provide your body with what it needs — both in terms of quality and quantity. On the other hand, each body needs a minimum amount of fuel to run efficiently and at its highest potential. Based on your question, it sounds as though you may not be getting the minimum amount of fuel for your body. For most people, hunger is the number one reminder that they need to eat. To boost your hunger and appetite, you might want to consider trying the following tips:
- Exercise daily. At least 30 minutes of moderate physical activity each day has been shown to relieve stress, increase energy, and promote a healthy appetite.
- Add variety to your regular diet. Sometimes even the foods you enjoy can start to seem boring. Experimenting with new herbs and spices in addition to new foods might be a great way to get excited about eating.
Sometimes, however, poor appetite may be indicative of an underlying health issue. Research has shown that a loss of appetite can be associated with old age, as well as illness and even pregnancy. Illnesses as serious as cancer and as simple as the common cold are all known to decrease appetite. But it’s not always physical: Mental health issues such as depression or anxiety can affect your appetite as well. A few questions to consider: Have you always had a low appetite? Is under-eating something new for you? If so, does this