Vol. 14, No. 2 • May 2010

Healthy Snack Tips
You Don't Have to Break the Bank to Eat Well!

You don’t have to spend a lot of money to eat well. Instead, choose fruits and vegetables that are in season:

• Fall: apples, pears, cucumbers, acorn, squash
• Winter: oranges, grapefruit, sweet potatoes, greens
• Spring: asparagus, green beans, sweet peas, okra
• Summer: berries, peaches, zucchini, summer squash, melons, tomatoes, corn

You can also save $$ by:

• Purchasing frozen or canned fruits and vegetables
• Clipping coupons for frozen or canned fruits and vegetables—these should be in their own juice (no sugar or salt added)
• Freezing extra ingredients—for example, foods such as peppers, onions and mushrooms can be frozen for use later (perfect for pizzas)
• Watching local grocery advertisements
• Looking for fresh produce at your local Farmers Markets and produce stands

Additional Tips for Selecting More Healthy Choices

• It’s OK to add a side of lowfat Ranch, caramel, or yogurt as a dip for fruit and vegetable snacks!
• Keep single servings of fruit and vegetables on hand for quick snacks
• Make your own fruit-filled trail mix (it can cost less and it’s your mix)
• Select dried fruits and raw vegetables to go with your crackers or pretzels
• Try to drink juices and other items without high fructose corn syrup
• Avoid cookies, crackers, and peanut butter with hydrogenated oils and fats
• Use frozen fruits and vegetables, not canned

Source: The ENRICH Project, Department of Health Promotion, Education, and Behavior in the Arnold School of Public Health, University of South Carolina