Healthy Children - August 2017

Shop Smart to Fill Your Cart: Fruits & Vegetables

Find fruits and vegetables in the produce section, frozen foods and in the canned and pantry food aisles. Compare prices to find the best buys.

  • Buy “in season” produce. They are usually less expensive and are at their peak flavor. Buy only what you can use before it spoils. For more info check out “What’s in Season this Season?” from SNAP-ED Connection at
  • Try buying canned. Choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious as fresh, and often cost less.
  • If you have the freezer space, buy frozen vegetables without added sauces or butter. They are as good for you as fresh and may cost less.
  • Canned and frozen fruits and vegetables last much longer than fresh and it’s a quick way to add fruits and vegetables to your meal.

10 Tips to Improve Your Meals with Vegetables and Fruits

Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups – and for some, up to 6 cups – of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table.

  1. Fire up the Grill – Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Bush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangos add great flavor to a cookout. 
  2. Expand the Flavor of your casseroles – Mix vegetables such as sautéed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.
  3. Planning Something Italian? – Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.
  4. Get Creative with Your Salad – Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.
  5. Salad Bars Aren’t Just for Salads – Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.
  6. Get in on the Stir-frying– try something new! Stir-fry veggies – like broccoli, carrots, sugar snap peas, mushrooms, or green beans – for a quick- and- easy addition to any meal.
  7. Add them to your Sandwiches – Whether it is a sandwich or wrap, vegetables make great additions to both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or wrap for extra flavor.
  8. Be Creative with your Baked Goods – Add apples, bananas, blueberries, or pears to your favorite muffin recipe for a treat.
  9. Make a Tasty Fruit Smoothie – For a dessert, blend strawberries, blueberries, or raspberries, with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.
  10. Liven up an Omelet – Boost the color and flavor of your morning omelet with vegetables. Simply chop, sauté, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.