Add fruits and vegetables to your low-income nutrition plan.
When you and your family are saddled with a low income, it may seem like your only nutrition options are fast foods and cheap snacks. However, it is possible to shop for low-cost nutritious food items that will keep your family well-fed and healthy. There are many discount and local stores that stock their shelves with items your family can enjoy without breaking the bank.
Discount Stores and Produce Markets
While the nearest grocery store may be convenient to you, it may not be the most affordable. Warehouse stores offer bulk items that allow you to save money versus regular or premium grocery stores. Produce markets will often offer seasonal produce that is fresher and cheaper than the fruits and vegetables you would buy in a standard grocery store. By making these stores your primary shopping locations, you will be able to stretch your low-income much farther.
Beverages and Snack Foods
While beverages like soda and snack foods like potato chips seem to be inexpensive, purchasing them consistently can add up and can detract from your family's nutrition, according to the Ohio State Medical Center. The calories are often empty and have little in the way of vitamins. Instead of soda, have your family drink water or milk with 2 percent or less fat. Instead of snack foods, try using baby carrots, cut up celery stalks or apple slices.
Cover Every Food Group
Make sure that all food groups are represented every time that you shop. Shop for fresh fruits and vegetables that are in season as they are cheaper, according to The Diet Channel. Look for whole grain breads, pastas and cereals, and brown rice as opposed to white rice. Eat only lean meats that are on sale and if none are on sale use cheaper source of proteins like eggs and beans. Provide your family with sources of dairy like yogurt and low-fat cheese. Additional healthy snacks can include popcorn, raisins, walnuts and almonds.
Recipes and Saving
Begin compiling recipes for the items that you purchase. Learning to cook more meals can reduce your overall budget. Many recipes can be found online on sources like All Recipes and Epicurious. Seasonings and sauces can be used to marinate meat and to spice up your vegetables, meat and other dishes. When you have leftovers, you can often save them to add to future meals. Extra spaghetti or chili portions can be used to top pizza and potatoes. An extra portion of pasta or rice can be added to a lunch with vegetables or chicken, according to The Diet Channel.
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