Copyright © 2009 - 2013 Lokahi Foundation ~ Designated Trademarks and Brands are the property of their respective owners. All rights reserved
America's Move to Raise a Healthier Generation of Kids!
Learn the FACTS! About Let's Move
Eat HEALTHY! Food and Nutrition
Get ACTIVE! Physical Activities
Take ACTION! Simple Steps to Success
Join Us! Let's Move Together
Budget Tips: 30 Ways in 30 Days to STRETCH your Fruit and Vegetable Budget
1. Calculate an appropriate Healthy Food Budget for your family, based on USDA's Low-Cost Food Plan.
2. Cook enough for several meals and freeze leftovers.
3. Create a meal plan for the week that uses similar fruits and vegetables, prepared in different ways.
4. Buy fruits and vegetables in season at farmers' markets or at your local grocery store.
5. Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return.
6. Mix it yourself. 100% juice from frozen concentrate is often less expensive per serving than pre-bottled juice.
7. Minimize waste, by buying only the amounts your family will eat.
8. Learn basic food math. Taking the time to make a food budget before grocery trips can make food buying easier.
Simple food math can help you decide if the watermelon or a bunch of grapes is a better buy.
9. 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.
10. Be creative! To get the most out of your purchase, enjoy your fruits and vegetables in different ways. For example, you
can use fruits for dessert. Try baking apples or poaching pears with some cinnamon. Visit recipes and produce for details.
11. Homemade soup is a healthy and tasty way to use vegetables. Make a big batch and freeze leftovers in small lunch-size
12. Look for sales and deals on fruits & vegetables at the grocery store or through coupons.
13. Cut your fruits & vegetables at home. Pre-cut produce can cost much more than whole fruits & vegetables.
14. Don't shop hungry. Eat a healthy snack, before going to the grocery store to avoid impulsive buying.
15. Maximize your time and money. Cut coupons for foods, such as fruits and vegetables, on your grocery list.
16. 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.
17. Frozen fruit and vegetables store well in the freezer until you're ready to add them to a meal.
18. Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables.
19. Dried fruit lasts for a long time, but can be expensive. Buy in bulk and freeze, can, or dry for later.
20. Store-brands can be a great budget choice for many forms of fruits and vegetables.
21. WIC (Women, Infants, and Children) and Senior Farmers Market coupons can be used by WIC participants and older
adults topurchase locally-grown, delicious fruits and vegetables.
22. When trying new fruits and vegetables, buy in small amounts. Taste test before you change your grocery list.
23. Keep it simple. Buy dried beans, peas, and lentils in their raw or uncooked form instead of processed and packaged
versions which cost more.
24. Avoid buying single servings. Purchasing many small packages of produce is often more expensive than buying in larger
25. Shop at discount grocery stores for good deals on fruits and vegetables, especially canned items.
26. Shop at large grocery stores instead of small convenience stores when possible. There is more choice and the produce is
often expensive at larger stores.
27. To make many fresh fruits and vegetables last longer, store them in the refrigerator or freezer soon after getting home
from your shopping trip. Many cookbooks offer specific freezing instructions.
28. Clearly label your foods in the freezer and refrigerator with contents and date to stay within a safe time frame.
29. Get creative with your leftover fruits and vegetables. Make salsa from your tomatoes and smoothies from your fruits!
Click here to learn how.
30. Buy frozen fruits and vegetables in large bags to stretch your budget (e.g., green beans and blueberries).
Avoid those with added sugar, salt or sauce.