Some packaged fruits and veggies, like canned or frozen (without added sugar, salt, or fat), are more affordable, more convenient and have a longer shelf-life while having similar nutrition as fresh. Check your food package to see what’s eligible.

• Start with fresh produce because it doesn’t last as long.
• Keep frozen and canned options ready to use. They last longer and can be great for quick meals.
• Prepare items ahead of time. Rinse and chop veggies for a meal you plan to make and store them in a sealed container in your fridge.
• Select canned and frozen vegetables with no or small amounts of added salt to keep sodium intake low.
• For fruits, look for no-sugar-added varieties when choosing frozen ones, and for canned, select no-sugar-added or those packed in 100% juice or water.

Check your fruit and vegetable benefit amount as a starting point to guide your meal planning which helps avoid impulse buys and reduces food waste. Shopping with a list based on your benefit amount as well as weekly sales ensures you buy what you need at lower prices.

• Think about your schedule for the week. Plan out what you’ll be cooking around any appointments or kids’ activities.
• Plan meals around fruits and vegetables that go a long way. Plan to include fruits and vegetables you can grab as quick snacks or turn into soups and casseroles that you can eat a couple of times during the week.
• “Shop” your pantry and fridge first before making your trip to the store. Build your meal plan around what you already have and add needed ingredients to your shopping list.

Generic or store brand fruits and veggies often offer the same quality at a lower cost.

Try these simple ideas for fun in the kitchen:

• Infused Water with Fruits:Water combined with mint leaves, cucumbers, watermelon, lemon, lime, or berries
• Breakfast Fruit Pizza:Whole wheat pita with yogurt topped with fruits
• Watermelon Pizza:Watermelon slice with whipped cream or yogurt topped with fruits
• Homemade Popsicles: Fill popsicle molds with water and smashed berries
• Dip Platter for Fruits & Veggies:Ranch, hummus, yogurt dip, peanut butter, or other nut butters
• Rainbow Charcuterie Board:Cut up fruits and vegetables and use the dips above. This also goes great with cheese, meat, or crackers to pair with the fresh produce.
• Frozen fruit kabobs:Place fruits on a kabob stick and freeze
• Fairy/unicorn wands:Place blueberries (or other fruits) on a stick and roll in yogurt then freeze
• Smoothies:Blend berries, banana, spinach, yogurt, milk/juice/water, and ice for a cool treat

When kids are involved in making a snack or meal, they are more likely to eat it. Here are simple ideas to have fun in the kitchen with kids at any age.

• Shopping
  • Toddlers
    • When at the store, talk about the names, shapes, colors, and sizes of fruits and vegetables.
  • Preschool
    • Have them help put items in bags.
    • Count the items as they are put in the bag.
    • Spell the names of fruits and vegetables.
  • Grade school
    • Talk about how fruits and vegetables are grown and where they are grown.
    • Talk about fruits and vegetables eaten in other cultures, and try new ones.
• Cooking
  • All ages can learn the importance of good hand washing and sanitation. Use “kid-size” tools—if the counter is too high, use a sturdy step stool or have children sit at the kitchen table.
    • Toddlers
      • Give them play foods or pots, pans, bowls and spoons to help “cook.”
    • Preschool
      • Have them help measure ingredients
      • Have them help combine and stir ingredients
  • Grade school
    • Make simple, no-bake recipes.

• Focus on the positive benefits of fruits and veggies like giving you energy, making your food more colorful, and making you feel happy. For example: “Fruits and veggies help your body heal cuts” “Fruits and veggies make your brain stronger too.”
• Make sure to praise your children when they choose fruits and veggies. Pride can go a long way towards them wanting to do it again.

• Vitamin C
  Found in citrus fruits, bell peppers, and some berries. Boosts your immune system and keeps skin healthy.
• Vitamin A
  Found in carrots, sweet potatoes, leafy greens, and other yellow/orange colored produce in the form of beta-carotene. Supports vision, immune health, and skin.
• Folate (Vitamin B9)
  Found in dark leafy greens, cruciferous vegetables, and some fruits. Helps your body make new cells and is especially important during pregnancy to prevent neural tube defects.
• Potassium
  Found in spinach, bananas, potatoes, and tomatoes. Helps manage blood pressure and fluid balance.
• Magnesium
  Found in leafy greens, avocados, and bananas. Supports nerve function, muscle health, and energy levels.
• Iron
  Found in dark leafy greens like spinach and kale. Helps carry oxygen through the body. Pairing with vitamin C (like citrus) helps your body absorb it better.
• Vitamin K

Found in broccoli, leafy greens, Brussels sprouts, and some fruits. Helps with blood clotting and supports bone health.

*ALL fruits and veggies should be refrigerated after being cut.

• Store these fruits and vegetables in the refrigerator
  • FRUITS: berries, grapes, cherries, apples (can be stored at room temperature short-term), melons and pineapples once cut, other cut fruit, and pears
  • VEGETABLES: leafy greens or other leafy vegetables, broccoli, cauliflower, carrots, celery, peppers, cucumbers, green beans, snap peas, mushrooms, asparagus, Brussels sprouts, cabbage, cut vegetables, radishes, summer squashes, and sweet corn
• Store these fruits at room temperature until ripe, then refrigerate
  They are sensitive to cold and may lose flavor or texture at colder temperatures.
  • bananas, mangoes, papayas, avocados, stone fruits (peaches, plums, nectarines), citrus fruits, melons, pomegranates, apples, kiwi, whole melons
• Ripen these vegetables at room temperature
  • VEGETABLES: potatoes, sweet potatoes, onions, garlic, winter squash (acorn and butternut), tomatoes, eggplant
• Other tips for storing fruits and vegetables:
  • Keep fruits and vegetables separate in refrigerator drawers, pantries or on counters to slow spoilage
  • Use refrigerated fresh fruits and vegetables within 1-3 days for maximum flavor and freshness
  • Keep fruits and vegetables out of direct sunlight if storing them at room temperature
  • Use breathable containers or produce savers to keep items fresh
  • Move older fruits and vegetables toward the front of the pantry or refrigerator as a reminder to use them quickly
  • If fruits or vegetables have bruises or soft spots, be sure to eat them quickly as they may start spoiling fast

Most foods have three (3), and sometimes four (4), dates visible on them:

• Sell ByDate: The last day a retailer can display a product for sale.
• Use ByDate: The last day a product will maintain its optimum freshness, flavor, and texture. Beyond this date, the product begins to decline although it is still edible.
• Expiration Date: Means what it says – if you haven’t used a product by this date, toss it.

Some packaged fruits and veggies, such as frozen and canned (without added sugars, salts, fats, and oils), offer convenience and a longer shelf-life while having similar nutrition as fresh.