❁ Berries are in season, and might cost less, from about July to September. Buy extra and freeze for later.
❁ Choose firm, plump, fully colored berries. Avoid green berries as well as mushy berries with any mold.
❁ Choose fresh salmon with a mild, ocean-like smell. The flesh and skin should be moist, firm and bright.
❁ Frozen salmon is often flash-frozen and vacuum packed soon after harvest to lock in flavor and texture.
❁ Different types of oranges are available year round but most have the best flavor and cost less when in season. In the United States, this is from November through June.
❁ Choose oranges that are firm and heavy for their size.
❁ Avoid oranges with cuts, soft spots or mold.
❁ Choose firm carrots with even color. Avoid carrots that are soft or limp. If the leaf tops are still on, they should be bright green.
❁ Baby carrots should be moist but not slimy.
❁ Turkey is available all year: whole, cut into pieces, ground or deli meat.
❁ Watch for sale prices on turkey, especially in November. Stock up if you can cook or freeze within a few days.
Fat-free, 1%, 2% and whole milk have increasing amounts of fat and calories but the same nutrients
including protein, calcium, potassium, phosphorus and vitamins A, D, B2, B3 and B12.
Other forms of milk have the same nutritional value as fresh milk:
❁ Look for a date on the package to help you know how soon to use it.
❁ Milk sold in larger cartons and jugs is usually cheaper per ounce. Buy only the amount you can use before it spoils, or plan to freeze any extra.
❁ Powdered milk may cost the least.
❁ Look for leaves that are fresh and show no signs of wilting or spoiling.
❁ Buy an amount that you can use within about a week. Bags or containers usually have a “BEST if used by” date.
Try a mix for variety of flavor, texture and color. Darker color greens have more nutrients.
Both fresh and dried herbs add flavor. Adjust amounts to your taste.
Most Herbs:
3 teaspoons fresh = 1 teaspoon dried
Garlic:
1 clove fresh = ¼ teaspoon garlic powder
Ginger:
1 teaspoon fresh ginger root = ¼ teaspoon ground ginger powder
Pork costs less than most other meats.
Look for a “BEST if used by” date on the package.
The leanest cuts of pork include tenderloin and loin or rib chops and roasts. Look for ground pork that is at least 85% lean.
Here’s what the label can tell you:
❁ Try store brands of canned tuna. They may be cheaper.
❁ Avoid cans that have dents, bulges, or signs of leaking.
❁ Weight of tuna cans may vary. Use the shelf sticker to compare cost per ounce rather than cost per can for the best value.
❁ Choose firm, compact Brussels sprouts that are green and heavy for their size. They look like tiny cabbages.
❁ Brussels sprouts are available as individual sprouts or still attached to the stalk. Choose sprouts that are the same size so they will cook in the same amount of time.
❁ Whole raw chicken may be cost less per pound but some parts have little meat.
❁ Large bulk packages of pieces may be cheaper per pound than smaller packages.
❁ Boneless, skinless pieces cost more but save time and have the least waste.
