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Shop seasonal and frozen produce
Buying fruits and veggies in season at farmers’ markets (or opting for frozen) locks in peak nutrition at a fraction of the cost. Frozen berries, spinach, and mixed veggies are just as nutrient-rich as fresh and won’t go bad before you use them.
But be careful, warns Schmidt. Always choose plain frozen vegetables and fruits—and avoid those with added sauces, salt, sugar, or preservatives, as these can negate the health benefits and add unnecessary cost.
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Lean on beans, lentils, and canned fish
Dried beans and lentils are comparatively cheap, packed with protein and fiber, and have a long shelf life. Canned varieties are particularly budget-friendly—just be sure to rinse them to reduce sodium. These foods are the backbone of many traditional Mediterranean meals, replacing more expensive meat, says Schmidt.
Similarly, canned tuna, sardines, and salmon deliver valuable Omega-3s—often under $1 per serving. You can elevate tuna with white beans, lemon juice, extra virgin olive oil, and chopped red onion for a refreshing meal, suggests Schmidt.
Dining and Cooking