How to Maintain a Wholesome Diet on a Budget

Fruits and vegetables are essential ingredients of a healthy and balanced diet. They contain essential vitamins, minerals and fibers. Fruit and vegetables are natural sources of energy and give the body the nutrients it needs to function well. They are great sources of fiber, folate, potassium, vitamin A and vitamin C.

Daily consumption of five servings of fruits and vegetables is necessary to meet the need for required nutrients and to prevent chronic diseases such as obesity, diabetes, cancer, etc. This is while, ironically, healthy food options in America are more expensive than the unhealthy ones, such as sugary beverages, salty snacks, etc.

If you want to save money, especially in the current economic situation, and at the same time stay healthy, you have to take some steps to shop healthy and wisely. Here are some tips that can help you put fruits and vegetables on your table on a budget: 

• Prepare your food plan for the week during the weekend and make sure that your food plan contains a considerable amount of various fruits and vegetables; make adjustments to meet this criteria as appropriate.
• Always prepare a shopping list in advance, and be sure that it contains fruits and vegetables. Your weekly food plan can help you prepare shopping list.
• Look through the coupons and promotions that you receive in your mail for stores that have cut their prices for healthy foods.  You can find options that are on sale or other promotions such as buy one/get one free.
• Buy in bulk when items are on sale, especially canned fruits and vegetables, since you can keep them for a longer time.
• Some vegetables can be frozen such as carrots and green peas and not lose their nutrients. If they are on sale, buy them in bulk and freeze them for future use.
• It is better to buy fresh fruits and vegetables that have not been chopped or washed since they are cheaper. 
• It is better to buy whole fruits and vegetables, but you have the option to buy canned alternatives if they cost less (compare the price and number of servings).
• Fruit juice and canned fruits should contain 100 percent fruit juice with no added sugar and vegetable juice should not have added salt.
• You can make your dishes that contain vegetables during the weekend and freeze them for use during the week. You can save a lot of time and money and at the same time you will provide yourself and your family with healthy food.
• You can start your own garden and feed your family with your garden's fruits and vegetables. Start with tomatoes, herbs, cucumbers and peppers, which are easy for beginners.

Shop smart and stay healthy!