January 5, 2026
By Kelsey Proctor, Registered Dietitian, CommonSpirit Health
As a Registered Dietitian, I know how important fruits and veggies are for a healthy you. I also know how important it is to be cost-conscious when at the grocery store. Here are some tips for fitting high-quality produce into your food budget:
- Embrace the Frozen Aisle & Canned Goods (no sdded salt/sugar!): Don't dismiss these powerhouses! Frozen fruits and vegetables are picked at peak ripeness and flash-frozen, which locks in their nutrients. They're often cheaper than fresh produce, reduce food waste, and are perfect for smoothies, stir-fries, and soups. Canned options (think beans, tomatoes, and corn) are fantastic pantry staples – just choose "no added salt" or "reduced sodium" versions and rinse them well before using. You'll save money without sacrificing nutrition!
- Shop Smart with Seasonal & Sales: Eating with the seasons is your budget's best friend! Produce that's in season is more abundant, tastes better, and is typically much cheaper. Check your local grocery store's weekly flyers and look for sales on your favorite fruits and vegetables. Buying in bulk when prices are low (think berries on sale that you can freeze, or a large bag of potatoes) can lead to significant savings over time.
- Explore Farmer's Markets & Community Supported Agriculture (CSA) Programs: While it might seem counterintuitive, farmer's markets can offer competitive prices, especially toward the end of the market day when vendors are looking to sell their remaining produce. Plus, you get hyper-fresh, often locally grown options! Consider a CSA program for a weekly box of seasonal produce directly from a farm, which can be an excellent value and introduce you to new healthy foods.
Remember: eating fruits and vegetables is an important part of a healthy and nutritious diet for you and your family. Your body and mind will thank you!
