Our theme this month is one of my favorites for 2 reasons: not only do we get to talk about eating a more colorful diet for your overall health, but also how to do it and not break the bank. I love food, but I also love saving money (who doesn’t?). Eating the rainbow can be accessible and budget friendly with a little bit of work.

Here are some ideas to help keep costs down so you can optimize both your health and your budget.

1. Coupons. Check weekly store adds for sales, discounts, or any available coupons to keep costs down. Many grocery stores have reward programs you sign up for at no cost.
2. Frozen. Fruits and vegetables that are frozen “lock in” their nutrients (i.e. there is less natural loss/degradation of vitamins/minerals). Frozen items allow you to buy in bulk and save extras for later. Be mindful. Prepared frozen foods (mixed dishes especially) can be high in sodium, so if you want to avoid extra look for bags of fruits or vegetables without added salt.
3. Canned. Like frozen foods, nutrients are locked in at the time of processing, and they can be stored for years. This helps make the colors of the rainbow available year-round.
4. In season. Buy what is in season. In Michigan, for example, cherries are way more expensive (and from out of state) when purchased out of season. Focus on things in season based on where you live. Not sure where to start? The USDA has a great resource to look at seasonable choices: https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide

If you are trying to eat the rainbow but something is not in season or out of your budget, ask your dietitian for recommendations. Here are some common swaps: