Check for specials on fresh, frozen, canned, and dried fruits and vegetables before planning meals.  Consider what’s in season that may be less expensive.

Compare the prices of different sizes and varieties to get the best value.

Be adventurous – try a new recipe or a new fruit or veggie.  Have you tried butternut squash?  What about a new kind of pear?

Make fruits and veggies the center of the plate:  try vegetable stir-fry with quick cooking brown rice, bean and cheese quesadilla, vegetable curry, or a grilled portabella mushroom sandwich with low-fat cheese.  I like to sauté diced zucchini and grated carrots until soft and then add them to a jar of pasta sauce.  Serve this veggie sauce over a multi-grain pasta.

Replace half the meat in a recipe with veggies, fruit, and/or dried beans.  Think “vegetable stew with beef,” “veggie chili with ground turkey,” or “Asian vegetable salad with diced chicken.” 

Plan ahead and take fruit and veggie snacks with you.  If you get hungry while on the go, you won’t be in a situation where expensive, high calorie snack foods are your only option.

Check out www.fruitsandveggiesmorematters.org for more family-friendly ideas and recipes that include fruits and vegetables.